Intervals
Run, 1200 m | 5:23
Run, 1200 m | 5:16
Run, 1200 m | 5:05
Intervals
Run, 1200 m | 5:23
Run, 1200 m | 5:16
Run, 1200 m | 5:05
February 5, 2019 6:39 PM
15 mins 44 secs | Rx'd
Level 57
698th WOD
Result
Result
15 mins 44 secs | Rx'dNotes
Warm Up PRE-TRAINING BREATHWORK *We perform the CO2 Tolerance Test at the start of each week. Use our Breath Calculator to determine your numbers. A) Perform the CO2 Tolerance Test, then B) 5-10 cycles Cadence 1A (1010) or perform your personalized pre-training breathing protocol. WARM UP A) 5:00 of Run/Row/Bike/Ski Erg/Air Dyne. Increase to highest possible intensity while taking 1 breath every :05 (12 breaths/minute) for the duration. B) 1-3x 10 Good Morning + Squat 5/side Windmill 10/side Leg Swings 5-10 Planche Push Ups Bent Over T-Spine Extension + Rotation Skill A1) 3x 25m Stable Arm Drill, drop hands at 25m and run out an additional 25m A2) 3x 50m Jump Rope Drill – Running with the Rope *Alternate 1 set of A1) and 1 set of A2). Repeat until you’ve completed 3 sets of each. Then move onto B) – Cadence work. B) 3x:30 @ 94-96 Cadence Rest :30 Sport RUN 2-3 x 1200M Rest until HR <99 between sets.
Notes
Warm Up PRE-TRAINING BREATHWORK *We perform the CO2 Tolerance Test at the start of each week. Use our Breath Calculator to determine your numbers. A) Perform the CO2 Tolerance Test, then B) 5-10 cycles Cadence 1A (1010) or perform your personalized pre-training breathing protocol. WARM UP A) 5:00 of Run/Row/Bike/Ski Erg/Air Dyne. Increase to highest possible intensity while taking 1 breath every :05 (12 breaths/minute) for the duration. B) 1-3x 10 Good Morning + Squat 5/side Windmill 10/side Leg Swings 5-10 Planche Push Ups Bent Over T-Spine Extension + Rotation Skill A1) 3x 25m Stable Arm Drill, drop hands at 25m and run out an additional 25m A2) 3x 50m Jump Rope Drill – Running with the Rope *Alternate 1 set of A1) and 1 set of A2). Repeat until you’ve completed 3 sets of each. Then move onto B) – Cadence work. B) 3x:30 @ 94-96 Cadence Rest :30 Sport RUN 2-3 x 1200M Rest until HR <99 between sets.
Stats
WOD Count
698th
Level
57
Avg Power Output
114.7 (ft*lbs)/sec
Training Days
9 (2024)
History
2
Workout
Personal Record ⚡
Stats
WOD Count
698th
Level
57
Avg Power Output
114.7 (ft*lbs)/sec
Training Days
9 (2024)
History
2
Workout
Personal Record ⚡
Movement Progress
Movement Progress
Milestone 310,000
Run
294,672 Meters (+3,600)History (2)
History (2)
