CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
Perform Strength & Conditioning Recovery in lieu of Endurance WOD if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 2 rounds of (5 x 200m on 3:30); hold splits within 3-5 seconds; rest 3:00 between rounds
Bike (THU): 5 x 5k; hold splits within 3-5 seconds; spin/rest 2:00
Run (THU): 4 x 800m; hold splits within 3-5 seconds; rest 2:00
C2 Row (THU): 2 rounds of (1000m + 1200m); hold consistent efforts across both sets; rest 1:00 between 1000m and 1200m; rest 3:00 between rounds
Note: “Consistent effort” should allow athlete to hold both 1000m reps within 3-5 seconds and both 1200m reps within 3-5 seconds.
Ruck (THU): 5 x 1000m with 40# ruck/vest + boots/utes; hold splits within 3-5 seconds; rest 2:00
Post sport and times to comments.
Multi-Sport (3S)
THU is a full 3S rest day. Sunday will be a Bike/Run brick TT.
Swim (SAT or Tempo): 8 x 200m on 3:45, hold splits within 3-5 seconds or 1500m Tempo @ 85% of 1500m TT Pace
Bike/Run (SUN): Bike 10M + Run 5k Brick TT
Note: The Bike/Run brick is designed to be one Time Trial with the events performed back-to-back. Athletes should practice transition skills.
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