W.O.D.: F L-INT Day 2 Week 5

STRENGTH:

ME: Weighted Towel Pull ups

Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

2 Rope Climbs, 15'

9 Burpees

12 KB Swings, 2 pood/1.5 pood

Post time to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

"Heavy Tosh"

Choose ONE of the following sports:

Use a weighted vest or ruck.

Swim (THU): 10lbs vest/weight or drag, 3 x (50m/y + 100m/y + 200m/y)

Bike (THU): 30lbs vest, 3 x (1/2M + 1M + 2M)

Run (THU): 20lbs vest, 3 x (200m + 400m + 600m)

C2 Row (THU): 20lbs vest, 3 x (250m + 500m + 750m)

Ruck (OFF): Perform Run workout this week.

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post sport, load and times to comments.

Multi-Sport (3S)

THU is a full 3S rest day.

Swim (SAT or Tempo) 6 x 200m TT, rest 2:00 between each or 1000m @ 95% of 1000m TT pace

Bike (SUN or TT) : 4 x 5k, spin/rest 2:00 between, hold splits w/in 3-5 seconds or 90 minute TT

Run (FRI): With 20lbs vest, 3 x (200m + 400m + 600m)

Note: For run, rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Oliver Soulas, Transalp Mountain Bike Race Finisher. One happy German.

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