Virtual Team Challenge Update
35,490 meters logged
10th place (out of 13 – 1st place has 422,000 meters)
Crossfit Endurance – Short Intervals
10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice
At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.
Concept2 – Short WOD
Stroke pyramid: 10/20/30/40/50/40/30/20/10
Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.
Complete guide to interval training – link
