W.O.D.: E Tempo / Time Trial Day 1 Week 11

CFE STRENGTH & CONDITIONING WOD:

Three rounds of:

12 Burpees

12 Toes-to-Bar

12 Pull-ups

Post time to comments.

ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m @ 85% of 1500m TT pace

Bike (SUN): 30M @ 85% of 1500m TT pace

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 10k TT with 40# ruck/vest + boots/utes

Post sport and time(s) to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 30 minute TT

Bike (OFF): 10M TT

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

Post sport and distance/time(s) 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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