W.O.D.: F S-INT Day 1 Week 6

CFE STRENGTH & CONDITIONING WOD: Rest Day

Aerobic Energy Contribution to Short and Middle Distance Running  - Zone 5 Endurance

Sometimes You Say: "Screw the Program" - 6 Inches

ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed.

Max Effort Hill Sprints "At Speed"

Swim (THU): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

C2 Row (THU): 10 x 30 seconds all-out "hill sprint", rest 2:00 between each rep, damper setting is athlete’s choice

Ruck (THU): 10 x 30 seconds all-out hill sprint with 25# ruck/vest + boots/utes, rest 2:00 between each rep

At Speed: For bike, run, row, and ruck come into each sprint "at speed" to maximize 30 seconds

Post sport, incline and distances to comments.

Multi-Sport (3S)

THU is a 3S rest day.

Max Effort Hill Sprints "At Speed"

Swim (FRI): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SAT or Tempo): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SUN or TT): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

At Speed: For bike and run come into each rep at full speed to maximize 30 seconds.

Enoch Pitzer and his team after Ragnar Relay Utah

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Related Content:

• Aerobic Energy Contribution to Short and Middle Distance Running
• Zone 5 Endurance
• Sometimes You Say: "Screw the Program"
• 6 Inches

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