STRENGTH:
Max Effort (ME): Back Squat 3-3-3-3-3
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5-10 minutes rest then CFE Strength & Conditioning WOD
CFE STRENGTH & CONDITIONING WOD:
On the minute for 12 minutes:
2 Deadlifts @ 70% of 1RM
7 Burpees
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ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS):
“Sport (DAY)” refers to when the workout is designed/programmed to be performed within the week.
Choose ONE of the following sports:
Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds
Bike (TUE): 5 x 5:00 TT, spin/rest 3:00
Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds
C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds
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Multi-Sport (3S):
“Sport (DAY)” refers to when the workout is designed/programmed to be performed within the week.
Choose ONE of the following sports:
Swim (MON): 8 x 100m on 2:00, hold all splits within 3-5 seconds
Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds
Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds
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