CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with S&C Recovery.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 500m Time Trial
Bike (SUN): 10M Tempo @ 90%
Run (SUN): 5k TT
Row (SUN): 5k TT
Ruck (SUN): 5k TT @ 35# Ruck/Boots/Utes
Post sport and distances/times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): Off
Bike (SAT or Long Interval): 2 – 6 x 2M w/ 2 min spin/rest between or 10M @ 90%
Run (Sun or Long Interval): 5 x 800m w/ 3 min rest or 5k TT
Post sport and times/distances 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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