Is Your Team Ready?

This Week’s WODs

*Cycle T/Week 4 of 12* 

Short Interval (Mon 5:30pm):  “Twinz”

3 SETS:

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

We Can Help. 

Photo Credit:  Metcon Photos

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