CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day. S&C Recovery should follow immediately (or as soon as possible) after Endurance WOD.
“Sport (DAY)” refers to when the workout is programmed/designed to be performed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1000m @ 90% of 1500m TT
Bike (SUN): 20M @ 90% of 30M TT
Run (SUN): 10k @ 85% of 10k TT Pace
C2 Row (SUN): 8k @ 90% of 8k TT pace
Post sport and time/distance to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT): 1000m @ 1500m TT pace
Bike (OFF): 10M @ 90% of 10M TT pace
Run (SUN): 10M TT
Post sport and time/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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