W.O.D.: E Short Intervals Day 1 Week 10

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 40# 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.

CrossFit Endurance Seminar, CrossFit Mornington Peninsula, Rosebud, Victoria, Australia

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