Is Your Team Ready?
This Week’s WODs
*Cycle T/Week 4 of 12*
Short Interval (Mon 5:30pm): “Twinz”
8 x 100m with 45 seconds rest between reps
4:00 rest between sets
WOD Notes: Your pace for all of the 100m intervals should be slower than your 400 PR time, but faster than your 1-mile PR time.
Methodology: VO2 Max Total Distance: 2400m Scoring: Score three separate rounds for time
Long Interval (Thurs 5:30pm): “Options”
2 x 3000m
5:00 rest between reps
Workout Details: 500m FAST, 500m slow, 400m FAST, 400m slow, 300m FAST, 300m slow, 200m FAST, 200m slow, 100m FAST, 100m slow.
Methodology: Aerobic Threshold Total Distance: 6000m Scoring: Score each 3000m interval separately
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Photo Credit: Metcon Photos
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