Rest Day
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1000m @ 80% 500m TT pace
Bike (SUN): 20k @ 80% 15k TT pace
Run (SUN): 5M @ 80% 5k TT pace
Row (SUN): 5k @ 80% 2k TT pace
Ruck (SUN): 10M @ 80% 10k TT pace, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SAT): 1000m @ 80% 500m TT pace
Bike (SUN): 20k @ 80% 15k TT pace
Run (OFF): OFF
Post sport, time, or distance 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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