CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery following intervals 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).
Single-Sport (SS)
Choose ONE of the following sports for today’s workout:
Tabata: 8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Swim (THU): 8 x 20:10, use pool or open water
Bike (THU): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (THU): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.
C2 Row (THU): 8 x 20:10, use a high damper setting
Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds should be at maximal effort.
Multi-Sport (3S)
THU is a 3S rest day.
Note: For this weekend, there will only be a stamina workout as an option for the RUN. Swim/Bike will be L-INT.
Max Effort Hill Sprints “At Speed”
Swim (SAT): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Bike (FRI): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension.
Run (SUN or TT): 10 x 30 seconds max effort, rest 2:00 between each rep
At Speed: For bike and run come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.
Post sport and distance to comments.
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