CFE STRENGTH & CONDITIONING WOD: Rest Day
Perform Strength & Conditioning Recovery following stamina work.
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1000m @ 85% of 800m TT pace
Bike (SUN): 10M TT
Run (SUN): 2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recovery, hold efforts within 2:00-3:00
Row (SUN): 8k TT
Ruck (SUN): 10M @ 15M TT pace, 65# Ruck/Boots/Utes
Post sport and times to comments.
Multi-Sport (3S)
Swim (Sat or Off): 1000m @ 85% of 800m TT pace
Bike (SAT or SI): 10M TT
Run (SUN or SI): 2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recovery, hold efforts within 2:00-3:00
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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