W.O.D.: C Tempo / Time Trial
CFE Strength & Conditioning WOD: Rest Day
CFE Strength & Conditioning WOD Rest Day
Choose ONE of the following sports:
Swim (SS Sun, 3S OFF): 500y @ 85% of 500y TT pace
Bike (SS Sun, 3S Sat): 10M @ 90% of 10M TT pace
Run (SS Sun, 3S Sun): 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort
C2 Row (SS Sun): 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort
Post sport and time/distance to comments. Follow with S&C Recovery.
Strength & Conditioning Recovery
This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.
3 sets with light to medium weight of:
GHD Sit ups, 15 reps (extend knees aggressively)
GHD Hip Extensions, 15 reps
KB/DB Swings, 15 reps
Bench Press, 15 reps
Pull ups, 15 reps
Remember, this is a recovery tool and is not a timed workout.
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