Please note the Pose running clinic will be held at the box tonight: 18:30 – 20:30. Only one session for prowlers at 18:30. Box will be closed on Thu/Oct 4 to accommodate the running clinic.
STRENGTH:
Prowlers 100m x 4
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30
Bike (TUE): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00
Run (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
C2 Row (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest before beginning the next sprint.
So for 6 minutes nonstop, every 30 seconds run 100m. If you finish 100m in 20seconds then you have 10 seconds before doing it again. You’ll be running a total of 12 sets of 100m runs every 30 seconds. After 6 minutes of that, rest 3 minutes. Then do 4 minutes of 100m runs, rest 2 minutes, and then 2 minutes…done!
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30
Bike (WED): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00
Run (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest before beginning the next sprint.
So for 6 minutes nonstop, every 30 seconds run 100m. If you finish 100m in 20seconds then you have 10 seconds before doing it again. You’ll be running a total of 12 sets of 100m runs every 30 seconds. After 6 minutes of that, rest 3 minutes. Then do 4 minutes of 100m runs, rest 2 minutes, and then 2 minutes…done!
Post sport and times to comments.
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