Running

ENDURANCE WOD 20-26/02/2017

DAY 1:

15 MIN TEMPO RUN+10X10 SEG HILL SPRINTS.1 MIN BETWEEN EFFORTS

*ASSAULT VERSION

15 MIN@75-80%+10 X(10 SEG  ALL OUT/1 MIN REST)

DAY 2:

2X(400 HARD-200 EASY-800 HARD-400 EASY-1600 HARD-400 EASY)

*ROWING VERSION

2X(500 HARD/500 EASY/1000 HARD/500 EASY/2000 HARD/500 EASY)

DAY 3:

2X 5K TEMPO RUN.5 MIN EASY BETWEEN EFFORTS

CROSSFIT ENDURANCE RUN

ENDURANCE WODS 13-20/02/2017

DAY 1:

4X(100 M ALL OUT/200 M EASY/200 M @90%/400 M EASY/800 M 85%/400 M EASY)

*ASSAULT VERSION

4X(15 SEG ALL OUT/1 MIN EASY/1:30 90%/2 MIN EASY/3 MIN HARD/2 MIN EASY)

DAY 2:

5X1000.600M EASY BETWEEN ROUNDS. USE MACMILLAN CALCULATOR

*ROWING VERSION

5X1000.500 M EASY BETWEEN ROUNDS.

DAY 3:

60 MIN EASY RUN

CROSSFIT RUN

ENDURANCE WOD 19-25/12/2016

DAY 1:

20 MIN EASY RUN+5X(400 RUN/200 WALK)*+10 MIN EASY

ASSAULT VERSION: 5X(90″ ON/90″ EASY)

*USE MACMILLAN CALCULATOR

DAY 2:

20 MIN EASY+5000 M(TEMPO RUN FROM MACMILLAN CALCULATOR)+15 MIN EASY

ROWING VERSION: 5000M ROW @80%

DAY 3:

60 MIN RUN.EASY

*FAQ.PREGUNTAS FRECUENTES

 

ASSAULT AIR BIKE.EL INFIERNO DEL CROSSFIT

ENDURANCE WOD 12-18/12/2016

DAY 1:

20 MIN EASY+3X(200/400/800).WORK:REST 1:1*+15 MIN EASY

*REST THE TIME YOU DID IN THE LAST INTERVAL.

200-TIME IN 200-400-TIME IN 400-800-TIME IN 800-200…

+ASSAULT VERSION 15 CAL-25 CAL-50 CAL

DAY 2:

15 MIN EASY+1600 FAST/800 EASY/1600 FAST/400 EASY/1600 FAST+15 MIN

+ROWING VERSION: 1000 FAST/500 EASY/1000 FAST/250 EASY/1000 FAST

DAY 3:

10 KM. USE YOUR STEADY STATE RUN TIME FOR PACING

FAQ

Lactate Shuttle

 

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