CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1000m @ 1500m TT pace
Bike (SUN): 10M @ 90% of 10M TT effort
Run (SUN): 2 x 2M, rest 5:00 between, hold 2M splits within 0:15-0:20
C2 Row (SUN): 2 x 3k, rest 5:00 between, hold 3k splits within 0:10-0:15
Post sport and time or distance to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT): 500m @ 85% of 500m TT effort
Bike (SUN): 20M TT
Run (OFF): 5k TT
Post sport and 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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