SS Short Interval/3S Endurance Wod Rest Day 6-27-13

RobWilson_du_th

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, recover 3:00, and continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of recovery.

SWIM (SS)
10-15  Minutes Mobility
Pick an area the needs attention Mobility WOD
Dynamic warm up
500m easy swim
15-20 minutes drill work
The Pull Phase
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
6:00 of 25m sprints on 0:30, recover 3:00
4:00 of 25m sprints on 0:30, recover 2:00
2:00 of 25m sprints on 0:30 done
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Episode 259: Back In Quadness, Baby
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
3 X 3 different Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
6:00 of 400m sprints on 1:00, recover 3:00
4:00 of 400m sprints on 1:00, recover 2:00
2:00 of 400m sprints on 1:00 done
10-15 minutes cool down

Run (SS)
5-10 Minutes Mobility
Episode 259: Back In Quadness, Baby
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills with Brian MacKenzie: Part 4
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6:00 of 100m sprints on 0:30, recover 3:00
4:00 of 100m sprints on 0:30, recover  2:00
2:00 of 100m sprints on 0:30Done
10-15 minutes cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 76: World Rowing Champs Need Thoracic Mobility Too
Dynamic warm up
500m easy
5-10 minutes drill work:
3 X 3 different  Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
6:00 of 125m sprints on 0:30, recover 3:00
4:00 of 125m sprints on 0:30, recover 2:00
2:00 of 125m sprints on 0:30 done
10-15 minutes cool down.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s