W.O.D.: F Tempo / Time Trial Day 2 Week 3

CFE STRENGTH & CONDITIONING WOD: Rest Day

ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 20M TT

Run (SUN): 8M TT

C2 Row (SUN): 5k TT

Ruck (SUN): 8M with 35# ruck/vest + boots/utes @ minimum of 14:00/mi or faster

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 1000m TT OR 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (OFF): OFF

Run (SAT): 8M Tempo @ 85% of 10k TT Pace OR 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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.

CFE athlete Darrell McPherran, Masters 45+ Champion, SoCal / Southern Nevada State Championship Match Sprint

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (10)