Wednesday, 20 March 2013

Please note: ALL Wed/20 March sessions conducted at Toa Payoh Stadium, 297 Lorong 6, Toa Payoh, 319389.

 

CFE STRENGTH & CONDITIONING WOD:

1 x 800m

1 x 400m

2 x 200m

1:1 work:rest ratio

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ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds

Bike (TUE): 8-12 x 2k, spin/recover 2:00, hold efforts within 3-5 seconds

Run (TUE): 6-10 x 600m, recover 2:00, hold efforts withing 3-5 seconds

Row (TUE): 6-10 x 750m, recover 2:00, hold efforts within 3-5 seconds

Ruck (TUE): 6-10 x 1k, recover 2:00, hold efforts within 3-5 seconds, 60# ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds

Bike (WED): 8-12 x 2k, spin/recover 2:00, hold efforts within 3-5 seconds

Run (TUE): 6-10 x 600m, recover 2:00, hold efforts withing 3-5 seconds

Post sport and times to comments.