Please note the box will be closed for the public holiday on Fri/26 October.
Happy holidays!
CFE STRENGTH & CONDITIONING WOD:
Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed.
Max Effort Hill Sprints “At Speed”
Swim (THU): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Bike (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep
C2 Row (THU): 10 x 30 seconds all-out “hill sprint”, rest 2:00 between each rep, damper setting is athlete’s choice
Ruck (THU): 10 x 30 seconds all-out hill sprint with 25# ruck/vest + boots/utes, rest 2:00 between each rep
At Speed: For bike, run, row, and ruck come into each sprint “at speed” to maximize 30 seconds
Post sport, incline and distances to comments.
Multi-Sport (3S)
THU is a 3S rest day.
Max Effort Hill Sprints “At Speed”
Swim (FRI): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Bike (SAT or Tempo): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (SUN or TT): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep
At Speed: For bike and run come into each rep at full speed to maximize 30 seconds.
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