This Week’s WODs
*Cycle R/Week 7 of 12*
Short Interval (Mon 5:30pm): “Aerobic Capacity Strength Endurance Workout”
30 seconds heavy sled push, 1:00 easy recovery jog
30 seconds heavier or farther sled push, 1:00 easy recovery jog
30 seconds heavier or farther sled push, 1:00 easy recovery jog
30 seconds heavier or farther sled push
Rest 3:00
20 seconds heavy sled push, 40 seconds easy recovery jog
20 seconds heavier or farther sled push, 40 seconds easy recovery jog
20 seconds heavier or farther sled push, 40 seconds easy recovery jog
20 seconds heavier or farther sled push
Rest 3:00
10 seconds heavy sled push, 20 seconds easy recovery jog
10 seconds heavier or farther sled push, 20 seconds easy recovery jog
20 seconds heavier or farther sled push, 20 seconds easy recovery jog
20 seconds heavier or farther sled push, DONE!
Methodology: Speed/Strength Endurance Total Distance: Variable Scoring:
WOD Notes–YOU pick the weight for your opening sled push. Your weight must get heavier, or your distance must go farther, as you progress deeper into each set. So NO–you are not allowed to rest during your sled push. 🙂 You define your resting jog pace (no walking). Expect your body to fill with fatigue during this WOD. The rest is insufficient to allow full recovery. RESIST THE URGE to quit or slow. The purpose of this WOD is to maintain muscle fiber recruitment under increasing doses of lactate.
Long Interval (Thurs 5:30pm): “Winter is Coming”
Part One:
600m, 2:00 rest
400m, 100m walk
300m, 1:00 rest
200m, 5:00 rest
Part Two:
600m, 2:00 rest
400m, 100m walk
300m, 45 sec rest
200m, 5:00 rest
Part Three:
600m, 2:00 rest
400m, 100m walk
300m, 30 sec rest
200m, DONE!
WOD Notes—The core of this workout is the final 300m and 200m intervals. As noted, the rest between these two intervals gets progressively shorter and shorter. Expect having to sprint your final 200m to hit your target finishing time!
WOD Math—go to http://www.coolrunning.com. The target pace for the 600s is programmed to be slower than the other interval distances. More specifically, the 600m intervals should be 1 sec/100m slower than your mile PR pace. The target pace for the 400s, 300s, 200s is your mile PR pace.
Methodology: Lactate Threshold Total Distance: 4800m Scoring: WOD is for total time
Time Trials.
Oh yes. We will run this fast. 🙂
Announcements
1. UPDATE: Postponed Time Trials…coming your way the week of March 12th! BE READY!
2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill
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Proximal Endurance 