Monday &Tuesday, 02-27,28-12:D Long Intervals Day 1 & 2 Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WOD or S&C Recovery

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 4 x (2 x 100m, 1st @ 90%, 2nd @ 100%), all on 2:00 or less

Bike (THU): 4-6 x 2M TT, spin/rest 4:00

Run (THU): 3 x 1M, rest 3:00, deviate no more than +/- 5-10 seconds

C2 Row (THU): 3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 3 x 400m on 7:00 or less

Bike (Sun or TT): 5 x 5:00, spin/rest 3:00-4:00, maintain highest distance possible across all sets

Run (FRI): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances/times to comments.

Tuesday, 02-21-11: D Long Intervals Day 2 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WOD

"Sport (DAY)" refers to when a workout is designed/programmed to be performed within the week.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3 x 300m TT, rest 3:00

Bike (TUE): 4 x 5k, spin/rest 5:00, deviate no more than +/- 3-5 seconds

Run (TUE): 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds

C2 Row (TUE): 4 x 1500m, rest 2:00, deviate no more than +/- 3-5 

seconds

Post times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 4 x 200m TT, rest 2:00

Bike (WED): 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds

Run (TUE): 3 x 1M, rest 3:00, deviate no more than +/- 3-5 seconds

Post times to comments.

Tuesday, 02-14-11: D Short Intervals Day 2 Week 5

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 20 x 25m on 0:30, deviate no more than 2-3 seconds

Bike (TUE): 10 x 1/4M on 1:00, deviate no more than 2-3 seconds

Run (TUE): 6 x 400m, rest 2:00, deviate no more than 2-3 seconds

Row (TUE): 6 x 500m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 25m TT on 1:00

Bike (TUE): 6-8 x 1M repeats, spin/rest 2:00, deviate no more than 2-3 seconds

Run (WED): 8 x 200m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.

Monday, 02-13-12:D Short Intervals Day 1 Week 5

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 20 x 25m on 0:30, deviate no more than 2-3 seconds

Bike (TUE): 10 x 1/4M on 1:00, deviate no more than 2-3 seconds

Run (TUE): 6 x 400m, rest 2:00, deviate no more than 2-3 seconds

Row (TUE): 6 x 500m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 25m TT on 1:00

Bike (TUE): 6-8 x 1M repeats, spin/rest 2:00, deviate no more than 2-3 seconds

Run (WED): 8 x 200m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.

Thursday, 02-09-12:D Short Intervals Day 1 Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport (SS)

"Sport (DAY)" refers to when a workout is programmed/designed to be performed.

Choose ONE of the following sports:

Swim (THU): 15-20 x 25m on 0:30-0:45, hold all splits within 2-3 seconds

Bike (THU): 8 x 1/4M (400m), spin/rest 90 seconds, hold all splits within 2-3 seconds

Run (THU): 4 x 400m, rest 90 seconds, hold all splits within 2-3 seconds

C2 Row (THU): 4 x 500m, rest 90 seconds, hold all splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

"Sport (DAY)" refers to when a workout is programmed/designed to be performed.

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SUN or TT): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (FRI): 10 x 30 seconds max effort hill sprint, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SAT or Tempo): 10 x 30 seconds max effort hill sprint, rest 2:00 between each rep

At Speed: For bike and run come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.

Post sport and times to comments.

Tuesday, 02-07-11: D Long Intervals Day 2 Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport (SS):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (TUE): 5 x 5:00 TT, spin/rest 3:00

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.

 

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (MON): 8 x 100m on 2:00, hold all splits within 3-5 seconds

Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.

Monday, 02-06-12:D Long Intervals Day 1 Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport (SS):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (TUE): 5 x 5:00 TT, spin/rest 3:00

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.

 

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (MON): 8 x 100m on 2:00, hold all splits within 3-5 seconds

Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.

Thursday, 02-02-12:D Long Intervals Day 1 Week 3

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport (SS):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (THU): 8 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (THU): 6 x 2M, spin/rest 2:00, hold all 2M efforts within 3-5 seconds

Run (THU): 4 x 1200m, rest 3:00, hold all splits within 3-5 seconds

C2 Row (THU): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to 

be performed within the week.

Choose ONE of the following sports:

Swim (FRI): 6 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (SUN or Time Trial): 4 x 2M, spin/rest 2:00, hold all splits within 3-5 seconds

Run (SAT or Tempo): 4 x 800m, rest 3:00, hold all splits within 3-5 seconds

Post sport and times to comments.