CFE STRENGTH & CONDITIONING WOD:
Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1500m TT
Bike (SUN): 30M TT
Run (SUN): 3 x 5k, rest 10:00-15:00 between each, hold 5k splits within 0:30-0:45 of each other
C2 Row (SUN): 3 x 5k, rest 10:00-15:00 between each, hold splits within 0:30-0:45 of each other
Post sport and time(s) to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): 500m TT
Bike (SAT): 60 minutes @ 85% effort
Run (SUN): 3 x 5k, rest 10:00-15:00 between each, hold 5k splits within 0:30-0:45 of each other
Post sport and distance/time(s) 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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