REST DAY
Single Sport Endurance Workout
Choose ONE of the following sports
Swim (SUN): 1200m @ 80% 1000m TT pace
Bike (SUN): 30k @ 80% 25k TT pace
Run (SUN): 10M @ 85-90% 15k TT pace
Row (SUN): 12k @ 85% 10k TT pace
Ruck (SUN): 10M @ 80% 8M TT pace
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (SUN): 1000m @ 85%
Bike (OFF): OFF
Run (SAT or SI): 5k @ 85%
CrossFit Endurance Strength and Conditioning Recovery
This can and should be done the day of races, after long runs, or on Sundays after interval work.
THIS IS NOT A TIMED WORKOUT
Glute Ham Developer Sit-ups: 3 x 15
Glute Ham Developer Hip Extensions: 3 x 15
Kettlebell/Dumbbell Swings: 3 x 15
Bench Press: 3 x 15
Pull-ups: 3 x 15
Perform each movement with light to medium weight. This is a recovery workout to get you moving again after a race or long effort, not a timed WOD!
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