Endurance WODs 1.14.12

January 13, 2013

Choose 2-3 of these WODs each week. Pick one short and/or long interval and the Tempo/Time trial. Only choose one sport for the day. Multi-Sport/Triathletes can email me directly for Programing questions or refer to crossfitendurance.com

Short Interval

Swim (TUE): Repeat 50m on 1:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace deterioriates

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Try to maintain for at least 6 Sets.

Long Interval
Swim (THU): 3 x 500m @ 90% 500m TT pace, recover 4:00min

Bike (THU): 3 x 5k, spin/recover 5:00min

Run (THU): 3 x 1M, recover 4:00min

Row (THU): 3 x 2k, recover 4:00min

Tempo

Swim (SUN): 800m @ 85% 500m TT pace

Bike (SUN): 15k @ 85% 20k TT pace

Run (SUN): 5k @ 85% 5k TT pace

Row (SUN): 3k @ 85% 2k TT pace

–all workouts are designed by crossfitendurance.com

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