THURS WOD - 05 CRUCIBLE, 2008
WODIf this is the first time the cadets have done intervals, then they should do 1min of sprints with 1 min of rest for a total of 10 intervals (20 min). Timing is important and should be strict -- start and stop on the minute. The intensity goal should be 9 out of 10, with 10 being an absolute full sprint.
If cadets are adjusted, or have done them before, then the interval protocol is 2 min of sprints and 1 minute of rest at 9/10 intensity. 7 times (21 min)
Advanced groups will jog lightly during rest minute. Same intervals though, 2min on/1min off at 9/10 intensity for15 minutes.
Cooldown jog- 5min
Ab burnout!
Long stretch
.: HIDE REPLIES :.
Jared said:
Good cardio substitutions are going to be bicycling or swimming using the same interval protocol. If you do not have access to a bike or pool (as is the case with BHF), you can substitute with challenging athletic movements like burpees, mountain climbers, jump thrusters etc. However, none of these movements are low impact, so if you experience pain with any movement, DON'T DO IT. It is better to rest from running for a while than to further injure yourself by pushing through pain. The latter will only leave you unable to exercise for much longer.
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