CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
Follow with S&C Recovery.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 45 minute TT
Bike (SUN): 30M TT
Run (SUN): 10M TT
C2 Row (SUN): 60 minute TT
Ruck (SUN): 8M TT with boots/utes; load for ruck/vest is athlete’s choice
Post sport and distances/times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT): 1500m Tempo @ 85% of 1500m TT pace or 8 x 200m on 3:45, hold splits within 3-5 seconds
Bike/Run (SUN): Bike 10M + Run 5k Brick TT
Note: The Bike/Run brick is designed to be one Time Trial with the events performed back-to-back. Athletes should practice transition skills.
Post sport and times/distances 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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