CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
“Tabata”
8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Swim (THU): 8 x 20:10, use pool or open water
Bike (THU): 8 x 20:10, use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (THU): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (THU): 8 x 20:10, use meters or watts
Ruck (THU): 8 x 20:10, use a good hill, full kit plus 65-95# Ruck/Boots/Utes
Post sport and distances to comments.
Multi-Sport (3S)
Thursday is a 3S REST day
Choose ONE of the following sports:
“Tabata”
8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Swim (FRI): 8 x 20:10, use pool or open water
Bike (SAT or T/TT): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SUN or T/TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Post sport and distances to comments.
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