Please note the box will be closed on Friday evening (21/9) in preparation for Saturday’s Barbells for Boobs event.
CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery in lieu of the endurance WOD if needed.
Note: The (DAY) is noting when the workout should be performed. This will be a test week to collect baseline data. Warm up as much as needed. Treat the distance like a Max Effort lift or race. Please make sure you are posting your results to comments.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 200m TT, rest 5:00, then 4 x 200m @ 75% of TT pace on 3:30
Bike (THU): 5k TT, rest 5:00, then 2 x 5k TT @ 75% of TT pace with 2:00 spin/rest between
Run (THU): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between
C2 Row (THU): 1000m TT, rest 5:00, then 2 x 1000m @ 75% of TT pace with 2:00 rest between
Take no more than 3 attempts to find your fastest time then (after completing TT attempts) rest for 5:00 and perform intervals. Rest as much as needed between TT attempts (read: FULL RECOVERY). Post sport and times to comments.
Multi-Sport (3S)
THU is a full 3S rest day.
Swim (FRI): 200m TT, rest 5:00, then 4 x 200m @ 75% of TT pace on 3:30
Bike (SAT): 5k TT, rest 5:00, then 2 x 5k TT @ 75% of TT pace with 2:00 spin/rest between
Run (SUN or Time Trial): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between
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