CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
Follow with S&C Recovery.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 20 minute TT
Bike (SUN): 90 minute TT
Run (SUN): 60 minute TT
C2 Row (SUN): 60 minute TT
Ruck (SUN): 90 minute TT with 45# ruck/vest
Post sport and distances to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT): 1000m @ 95% of 1000m TT pace or 6 x 200m TT with 2:00 rest between
Bike (SUN): 90 minute TT or 4 x 5k with 2:00 spin/rest between
Run (OFF): OFF
Post sport and times 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.
No responses yet