WODS for the Week of 6.7.20

Hot Days are a Coming!

Tips for Hot Weather:

  1. Keep an eye on the weather. Respect your body and know your limitations.
  2. Dress Appropriately.  Light colored, sweat wicking clothing is best.
  3. Hydrate, Hydrate, Hydrate.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids.

Signs of heat exhaustion include:

  • Heavy sweating
  • Muscle cramps
  • Fatigue
  • Weakness
  • Dizziness
  • Headache
  • Nausea or vomiting
  • Dark urine
  • Cool, moist skin

Monday Short Interval 6.8.20 @5:30 pm


Buy In: Stage at start line and run to the 500 meter mark and back to your bike.

Ten Rounds:

10/7 Cals Assault Bike

20 Meter Sled Push. Athletes will determine their own weight for the workout.

Buy Out:  After last sled push, run to the 500 meter mark and back to the CFE start line.

Stage Bikes and Sleds on the West Side of the gym.

Methodology:    Speed/Strength Endurance

Total Distance:      1000 meter runs; 200 meter sled push; 100 calories.

Scoring:     Total Time.

Thursday Long Interval 6.11.20 @5:30 pm

pacetastic voyage

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

800m at Moderate Pace, :60 second rest;

400m at Moderate Pace, :60 second rest;

600m at Moderate Pace, :60 second rest.

Rest 2:00 minutes.

2x400m at Moderate Pace , :40 second rest B/T

2x200m at Moderate Pace, :40 second rest B/T

2x300m at Moderate Pace, :40 second rest B/T

Rest 2:00

4x200m at Moderate Pace, :20 second rest B/T

4x100m at Moderate Pace, :20 rest B/T

4x150m at Moderate Pace, :20 rest B/T

Methodology:    Aerobic and Lactate Threshold

Total Distance:     5400 meters

Scoring:     Total Time.