STRENGTH:
Hang Clean
70% 2 x 10
CFE STRENGTH & CONDITIONING WOD:
Four rounds for time of:
Run 200m
15 KB Swings, 2 pood/1.5 pood
12 Pull-ups
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery if needed
“Sport (DAY)” refers to when a workout is programmed to be performed during the week. See the FAQ for a sample week for your template (SS or 3S).
Note: Ensure you are keeping your splits within the listed deviation range (“hold within”). If you’re struggling to hold splits, then back off on the speed to improve PACING.
Single-Sport (SS)
Choose ONE of the following sports for today’s workout:
Swim (TUE): 4 x 100m TT on 3:00
Bike (TUE): 4 x 1/2M TT, spin/rest 4:00
Run (TUE): 8-12 x 50m sprints, rest 4:00 between
C2 Row (TUE): 8-12 x 75m sprints, rest 4:00 between
Post sport and times to comments. For the Run/Row, yes, you should really rest that long.
Multi-Sport (3S)
Choose only ONE of the following sports for today’s workout:
Swim (MON): 6 x 100m TT on 3:00
Bike (WED): 4 x 1/2M, spin/rest 4:00, hold all 1/2M splits within 3-5 seconds
Run (TUE): 8 x 100m, rest 2:00 between, hold all 100m splits within 2-3 seconds
Post sport and times to comments.
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