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WOD

Long Interval

September 4, 2014 | By | No Comments


Strength & Conditioning WOD:

REST DAY


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 400m, recover 3:00 off until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 off until form/pace deteriorates

Run (THU): Repeat 1M, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 2k, 3:00 until form/pace deteriorates

Ruck (THU): Repeat 1M, 3:00 off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 400m, recover 3:00 off until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 off until form/pace deteriorates

Run (FRI): Repeat 1M, recover 3:00 until form/pace deteriorates


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