W.O.D.: Tempo | Time Trial

Sunday, July 06, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 45min TT

Bike (SUN): 45min TT

Run (SUN): 45min TT

Row (SUN): 45min TT

Ruck (SUN): 45min TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): Off

Bike (SUN): 45min TT

Run (Off): Off

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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Comments (1)

Brad Williams
on Sunday, July 06, 2014 at 01:22 pm
7/6/14 WOD
Long Run w/intervals built in this AM. 3 x (1200m + 1000m + 800m), Dynamic Stretch Warm-Up,
#1- 5:33,4:23,3:23,
#2- 5:16,4:24,3:26,
#3- 5:24,4:24,3:30, 11 min. Easy Run Cool-Down. Stretching and lacrosse ball smashes for mobility.

Tough WOD this AM. Stayed pretty consistent for all the intervals except for 1200's. That has always been a tough distance for me.

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