CFE STRENGTH & CONDITIONING WOD:
Box Squat
60% x 2 x 10
CFE STRENGTH & CONDITIONING WOD:
Four rounds for time of:
30 Double Unders
15 Wall Ball Shots, 9 / 5kg
10 KBS 1.5 / 1 pood
Post total reps to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD or S&C Recovery
“Sport (DAY)” refers to when a workout is programmed/designed to be performed during the week.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 20 x 50m on 1:00, deviation no more than +/- 2-3 seconds
Bike (TUE): 10 x 1/4M TT, rest 2:00
Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than +/- 2-3 seconds
C2 Row (TUE): 6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Tabata: 8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Swim (MON): 8 x 20:10, use pool or open water
Bike (WED): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed
Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %.
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