CrossFit Sydney

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CFHQ WOD

"Mr Joshua"
For Time
5Rds
400m
30 GHD Sit Ups
115kg DL 15 reps

Record Time

ENDURANCE WOD

Swim, Bike, Run, C2

40:20x5

40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.

STRENGTH WOD

Muscle Snatch
Heavy Single

Snatch
80%x1x5

C&J
80%x1x5

For Time
3Rds
15 Pull Ups
25 Sit Ups

Efficient Training protocols
G. Gregory Haff, PhD, CSCS

Researchers from McMaster University in Ontario, Canada,compared the metabolic and performance adaptation of high intensity sprint interval training with that of traditional interval training. Either a high volume endurance training
group or a low volume sprint interval training group. Both groups performed six training session over two weeks of training. The endurance training group exercised at 65% of maximal aerobic power (~175 w) for between 90-120 min for a total of 6500 kj of work. Th e sprint interval group performed four to six sets of 30 second sprint intervals with a four minute recovery between each set for a total of 630 kj of work.

There were no differences in the physiological adaptations between the two groups. Th e authors concluded that sprint interval training was a very time efficient method for improving endurance which has the potential to induce rapid performance and muscle adaptations which are comparable to endurance training.