W.O.D.: E Tempo / Time Trial Day 1 Week 7

CFE STRENGTH & CONDITIONING WOD:

Five rounds, each for time, of:

10 Air Squats

10 Hand-release Push-ups

10 Ring Rows

10 Ring Push-ups

10 Chest-to-Bar Pull-ups

10 Lunges (per leg)

10 Burpees

Rest 0:30 between rounds. Post time to comments.

ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD. If performing on a rest day, then follow with Strength & Conditioning Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 1500m TT pace

Bike (SUN): 10M @ 90% of 10M TT effort

Run (SUN): 2 x 2M, rest 5:00 between, hold 2M splits within 0:15-0:20

C2 Row (SUN): 2 x 3k, rest 5:00 between, hold 3k splits within 0:10-0:15

Ruck (SUN): 30 minutes with 20# ruck or vest @ 85% effort

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 500m @ 85% of 500m TT effort

Bike (SUN): 20M TT

Run (OFF): 5k TT

Post sport and time or distance 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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