Wednesday, 19 September 2012

Please note the box will be closed on Friday evening (21/9) in preparation for Saturday’s Barbells for Boobs event.

CFE STRENGTH & CONDITIONING WOD:

Prowlers 7 x 50m

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Note: This will be a test week to collect baseline data. Warm up as much as needed. Treat the distance like a Max Effort lift or race. Please make sure you are posting your results to comments.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 50m TT, rest 5:00, then perform 8 x 50m @ 75% of TT pace with 0:30 rest between

Bike (TUE): 1M TT, rest 5:00, then perform 4 x 1M @ 75% of TT pace with 1:00 rest between

Run (TUE): 400m TT, rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between

C2 Row (TUE): 500m TT, rest 5:00, then perform 4 x 500m @ 75% of TT pace with 1:00 rest between

Take no more than 3 attempts to find your fastest time then (after completing TT attempts) rest for 5:00 and perform intervals. Rest as much as needed between TT attempts (read: FULL RECOVERY). Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 50m TT, rest 5:00, then perform 8 x 50m @ 75% of TT pace with 0:30 rest between

Bike (WED): 1M TT, rest 5:00, then perform 4 x 1M @ 75% of TT pace with 1:00 rest between

Run (TUE): 400m TT, rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between

Take no more than 3 attempts to find your fastest time then (after completing TT attempts) rest for 5:00 and perform intervals. Rest as much as needed between TT attempts (read: FULL RECOVERY). Post sport and times to comments.

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