W.O.D.: F Tempo / Time Trial Day 1 Week 2

CFE STRENGTH & CONDITIONING WOD:

Courtesy of the Gymnastics WOD:

For QUALITY

• 3 Skin the Cats  
• 6 Handstand Push Ups with Wall  
• 9 Dips  
• 12 Kipping Pull Ups 

Post thoughts and experience to comments.

ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 2 x 400m @ 90% of 500m TT pace; rest 2:00 between each 400m

Bike (SUN): 4 x 5k @ 90% of 10M TT pace; rest 2:00 between each 5k

Run (SUN): 4 x 2M @ 90% of 10k TT pace; rest 2:00 between each 2M

C2 Row (SUN): 3 x 5k @ 90% of 10k TT pace; rest 2:00 between each 5k

Ruck (SUN): 5M @ 10M TT pace with 55# ruck/vest + boots utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 10 x 50m on 1:30, 2-3sec faster than last week

Bike (SUN): 20M Time Trial OR 5 x 1M with 1:00 spin/rest, 2-3 sec faster than last week 

Run (SAT): 5 x 400m with 1:00 rest, 2-3sec faster than last week

Post sport and times 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.

Carl Paoli, Gymnastics WOD

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