CFE STRENGTH & CONDITIONING WOD:
***Combined WOD with CFSG @ Enduro ***
7 Sets
15 Unbroken KBS 2 Pood
AMRAP
Row (cal)
Push Press 100# / 70#
DU (Optional Station if more 25 Athletes)
***In Teams of 3, keep rotating thru the above stations until each team member completes 15 unbroken KBS. If an Athlete breaks before completing 15 KBS, redo that set. ****
Post time to comments.
ENDURANCE WOD:
3+ Hours BEFORE CFE Strength & Conditioning WOD.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 20 minute TT
Bike (SUN): 20M TT
Run (SUN): 10M TT
C2 Row (SUN): 10K @ 90% of 10k TT pace
Post sport and distance/times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT): 30 minutes @ 85% Effort
Bike/Run (SUN): Bike 10M TT + Run 10k TT
Note: The Bike/Run is designed to be one event to be completed back-to-back. Treat it like a race.
Post sport and distance/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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