CFE STRENGTH & CONDITIONING: Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 800m TT
Bike (SUN): 12M TT
Run (SUN): 10k TT
C2 Row (SUN): 10k Tempo, 1st 5k @ 85%, 2nd 5k @ 95% of 10k TT pace
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SUN): 500m TT immediately followed by 8M Bike TT
Bike (SUN): 8M TT immediately following 500m Swim TT
Run (SAT): 10k with 1st 5k @ 90% of 10k TT pace, 2nd 5k @ 85% of 10k TT pace
For SUN, it is a “brick.” Use this as an opportunity to practice your transition skills. The goal should be to move from the Swim TT to the Bike TT as quickly as possible. There is no rest between the efforts outside of the time it takes you to transition.
Post sport and time(s) to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
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