STRENGTH:
DE: Good Morning (Narrow Stance) 10 x 2 on 1:00 @ 55% of 1RM
Post loads to comments. 5-10 minutes rest then CFE S&C WOD.
CFE STRENGTH & CONDITIONING WOD:
5 rounds for time of:
7 Front Squats, 155/115 pounds
20 Walking Lunges
Post time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
“Sport (DAY)” refers to when a workout is programmed/designed to be performed.
Choose ONE of the following sports:
Swim (THU): 15-20 x 25m on 0:30-0:45, hold all splits within 2-3 seconds
Bike (THU): 8 x 1/4M (400m), spin/rest 90 seconds, hold all splits within 2-3 seconds
Run (THU): 4 x 400m, rest 90 seconds, hold all splits within 2-3 seconds
C2 Row (THU): 4 x 500m, rest 90 seconds, hold all splits within 2-3 seconds
Post sport and times to comments.
Multi-Sport (3S)
“Sport (DAY)” refers to when a workout is programmed/designed to be performed.
Max Effort Hill Sprints “At Speed”
Choose ONE of the following sports:
Swim (SUN or TT): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Bike (FRI): 10 x 30 seconds max effort hill sprint, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (SAT or Tempo): 10 x 30 seconds max effort hill sprint, rest 2:00 between each rep
At Speed: For bike and run come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.
Post sport and times to comments.
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