30 Nov Endurance WOD Week 01 Dec 2014
Long Intervals: 6x 1000m 2.15 between Each Time Trial: 5K for time....
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Long Intervals: 6x 1000m 2.15 between Each Time Trial: 5K for time....
Run: Short Interval: 6x 400m 1:30 rest between each Long Interval: 5x 1000m, easy 400m between each Time Trial: 3x 1 Mile TT 5-8 mins rest between each OCR S&C Session: 3x 400m Pose form, Solent warm...
Short Interval: Technique and Drills Work 6x 400m-200m walk recovery between each repeat. Long Interval: 4x 1000m 2.30 Rest between each repeat Tempo Run: 3x 2miles @5k Race Pace 4mins rest between each OCR Strength and...
Running: Short Interval: Skills Drills and technique work 8x200m 1:30 rest Long Interval: 6-8x 800m 2.45 rest Time Trial: 2 Mile TT OCR S&C: Warm Up: 30x burpees, 30x Air Squats Strength/Skill work: 30x Strict Pull Ups. Max...
Run: Short Intervals: 6-8x 200m Intervals 2 mins rest between rounds. Long Intervals: 4-6x 800m 2:30 rest between rounds Time Trial: 2x 1600m TT 5min rest between tests Row: Short Interval: 10 rounds: 1min...
Run: Short Interval: 10 rounds: 1min ON with 1min OFF (rest) Long Interval: 3 rounds: 1200m, 1min rest, 400m 5min rest between rounds Tempo run: 30 mins Row: Short Interval: 3 Rounds of: 5x 100m...
Run: Short Interval: 3rds 400m 60%, 200m 80% 100m Max effort. 100m walk recovery between each part, 3min rest between each round Long Interval: 1 mile easy, 5 x 100m fast pace...
Run: Short Interval: 8x 100m 30 secs rest Long Interval: 6 rounds for time: 400m run plus 25 air-squats 90sec rest between efforts Tempo Run: 90mins Row: Short Interval: 8x 100m 30 secs rest Long interval: 4rds...
Run: Short Interval 3rds 50m Sprint 50m Walk back recovery, 100m sprint 100m walk back recovery, 200m sprint 200m walk back recovery Long Interval 1600m @ 70% 400m Max, 1200m @70% effort 400m Max,...
Run: Short Interval: 10x 50m sprint, max effort. Walk Back recovery Long Interval: 1Mile max for the day Then 6x 400m with 15 seconds static rest, then a steady 200m Jog 400m Times are based off...