Wednesday, 17 April 2013

Please note all Wed/17 April sessions will take place at Toa Payoh Stadium, 297 Lor 6 Toa Payoh, 319389

 

CFE STRENGTH & CONDITIONING WOD:

1 x 400m

6 x 100m

Post times to comments.

 

SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

“Tosh”

Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Swim (TUE): 3 x (50y + 100y + 200y)

Bike (TUE): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x (200m + 400m + 600m)

Row (TUE): 3 x (250m + 500m + 750m)

Ruck (TUE): 3 x (400m + 800m + 1600m) 50# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

“Tosh”

Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Swim (WED): 3 x (50y + 100y + 200y)

Bike (MON): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x (200m + 400m + 600m)

Post sport and times to comments.