CFE STRENGTH & CONDITIONING: Rest Day
ENDURANCE WOD:
3+ Hours before CFE S&C WOD
“Sport (DAY)” refers to when the workout is designed to be performed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 500m @ 800m TT pace
Bike (SUN): 2 x 15:00, 1st @ 85% effort, 2nd @ 95% effort
Run (SUN): 2 x 5k, rest 5:00, deviate no more than +/- 0:30-1:00
C2 Row (SUN): 2 x 10:00, 1st @ 85% effort, 2nd @ 95% effort
Post sport and time(s) or distance(s) to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): 20:00 Skill Work
Bike (SAT): 30:00 @ 90% effort level
Run (SUN): 10M TT
Post sport and time or distance 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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