CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day. Follow endurance with S&C Recovery.
“Sport (DAY)” refers to when a workout is programmed to be performed during the week. See the FAQ for a sample week for your template (SS or 3S).
Single-Sport (SS)
Choose ONE of the following sports for today’s workout:
Swim (SUN): 1000m @ 85% of 1000m TT pace
Bike (SUN): 10M @ 90% of 10M TT pace
Run (SUN): 2 x 2M both @ 85% of 2M TT pace, rest 7:00 between
C2 Row (SUN): 2 x 2k @ 85% of 2k TT pace, rest 5:00 between
Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds should be at maximal effort.
Multi-Sport (3S)
Choose ONE of the following sports for today’s workout:
Note: For this weekend, there will only be a stamina workout as an option for the RUN. Swim/Bike will be L-INT.
Swim (SAT): 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 (OFF): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (SUN): 13.1M TT
Post sport and 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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