W.O.D.: F S-INT Day 1 Week 8

CFE STRENGTH & CONDITIONING WOD: Rest Day

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

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): 10 x 400m @ 0:30 faster than ruck pace/mi with 35# 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)

THU is 3S Rest Day.

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 45 minutes @ 85% Effort

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 10k TT

Malcolm Menefee, the storage unit garage gym

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