Rest Day
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1600m @ 80% RPE
Bike (SUN): 20M @ 80% RPE
Run (SUN): 10M @ 80% RPE
Row (SUN): 8k @ 80% RPE
Ruck (SUN): 15M @ 80%, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SUN): 1600m @ 75% 1200m TT pace
Bike (OFF): OFF
Run (SAT or SI): 8M @ 80% race pace
Post sport and time 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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