Week 4 --

Running WODs

#1
8 x 400m repeats.
Rest same amount of time as you work
ex: run 1:30, then rest 1:30

#2
Death by 10m
Every minute on the minute - run 10m.
For each additional minute, add another 10m (minute 2=20m, minute 10=100m, minute 20=200m)
how far can you get?
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Swimming WODs

#1
14 x :30 with paddles and buoy. As far as you can.
Rest 2:00. Total interval 2:30.

#2
swim an 800m Time Trial
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Rowing WODs

#1
14 x :30 explosive efforts.
2:00 rest between efforts

#2
Row a 3K time trial
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Cycling WODs

#1
14 x :30 sprints. Rest 2:00 easy spin between repeats.
Road (be careful!) or trainer

#2
40 km Time Trial
Again, be safe out there on the roads folks if you are still riding.

Week 3

Sept 14-20 --
Running WODs
#1
One mile Time Trial
Rest 5:00
Then 3 x 600m efforts. Rest 1:30 between each. Hold efforts within 3-5 seconds

#2
8 x 200m
Rest 2:00 between each
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Swimming WODs
#1
6 x 100m on 4:00 total
Hold fastest average

#2
12 x 50m. Rest 2:00 between each Hold fastest average
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Rowing WODs
#1
6 x 250m on 4:00 total
Hold fastest average

#2
3 x 2000m row. Rest 5:00 between each
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Cycling WODs
#1
1 x 5k Time Trial
Easy spin 5:00
Then 3 x 2000m sprints. Rest 1:30 between each effort

#2
10 x 500m sprints
Easy spin for 3:00 between efforts