5 X 4 minutes with 1 minute easy

6 X 750 as part of circuit

WOD. 3 X 8 minute with 2 minute easy

4 X 1500 repeats with 1 minute rest

5 X 1000 m as part of circuit

WOD 2 X 4000 km with 4 minute easy

WOD. 6 X 4 minutes with 3 minutes easy
circuit of pushups, squats and press during easy time

WOD 2 X 21 min with 4 minute easy

WOD 6 X 1000 m

WOD of the day 1000 m repeats

WOD 30 min row

WOD 3 minutes on with 3 minute easy

5 x 1000 m with circuit ( 4:50, 4:48, 4:42, 4:40,4:35)

WOD. 2000-1500-1000-500 m with 3 minute rest

WOD pyramid 500,500-400-400-300,300-200,200-100,100-200,200-300,300-400,400-500,500

WOD 6 X 1000 m with 1 min rest

WOD 3 X 6 minutes with 3 min rest

WOD 6 X 4 Minutes with 2 minutes easy

Warm up 1000 m
20 X 30 sec with 30 sec rest
Cooldown 1000 m

WOD modification
6 X 4 min with 4 minute circuit with 10 p\u & 10 goblet squats

WOD. 5 X 5 min with 3 min easy