W.O.D.: F S-INT Day 2 Week 4

STRENGTH:

DE: Back Squat 12 sets of 2 reps @ 70% of 1RM on 1:00

Post loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

Three rounds, each for time, of:

Run 800m

21 Russian KB Swings, 2/1.5 pood

12 Handstand Push ups

Rest 2:00 between rounds.

Post times to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8 x 20:10, use pool or open water

Bike (THU): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

C2 Row (THU): 8 x 20:10, damper setting is athlete's choice

Ruck (THU): 8 x 400m @ 0:30 faster than ruck pace/mi with 30# ruck/vest + boots/utes, rest 1:00 between each

(For example if ruck pace is 13:00/mi then 400m will be performed at 400m split for 12:30/mi)

Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 8 x 20:10, use pool or open water

Bike (SAT or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts OR 20M @ 90% of 20M TT pace

Run (SUN or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed. OR 8M TT

Post sport and total distance to comments.

Transalp Mountain Bike Race, Björn Kafka

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