Intervals
Run, 800 m | 3:44
Run, 800 m | 3:36
Run, 800 m | 3:31
Run, 800 m | 3:23
Intervals
Run, 800 m | 3:44
Run, 800 m | 3:36
Run, 800 m | 3:31
Run, 800 m | 3:23
January 29, 2019 7:15 PM
14 mins 14 secs | Rx'd
Level 45
695th WOD
Result
Result
14 mins 14 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 4-6 x 800M Rest until HR <119 between sets. *Score all of your run times SEPARATELY. This gives you a good understanding on how far apart your splits were.
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 4-6 x 800M Rest until HR <119 between sets. *Score all of your run times SEPARATELY. This gives you a good understanding on how far apart your splits were.
Stats
WOD Count
695th
Level
45
Avg Power Output
109.1 (ft*lbs)/sec
Training Days
7 (2024)
History
1
Stats
WOD Count
695th
Level
45
Avg Power Output
109.1 (ft*lbs)/sec
Training Days
7 (2024)
History
1
Achievements
Achievements
Milestone Reached
Run
290,000 Meters
Movement Progress
Movement Progress
Milestone 310,000
Run
291,072 Meters (+3,200)History (1)
History (1)
