W.O.D.: Tempo

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Sunday, April 14, 2013 • EnduranceTempo

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 80% 500m TT pace

Bike (SUN): 20k @ 80% 15k TT pace

Run (SUN): 5M @ 80% 5k TT pace

Row (SUN): 5k @ 80% 2k TT pace

Ruck (SUN): 10M @ 80% 10k TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1000m @ 80% 500m TT pace

Bike (SUN): 20k @ 80% 15k TT pace

Run (OFF): OFF

Post sport, time, or distance to comments.


STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.


Spinal Loading Error, You Can’t Unbend-Bent


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Comments (6)

Alan Pamayo
on Sunday, April 14, 2013 at 09:03 am
Endurance Ruck
Ruck 10M @55 lbs
1:59:46
Krusty505
on Sunday, April 14, 2013 at 10:52 am
MTB Ride
MTB ride 1:25
Chad Brinkley
on Sunday, April 14, 2013 at 11:07 am
Bike-Run Brick WOD
I did a brick WOD today since I missed the long interval run earlier this week. 20K Tempo bike ride in 41:36 followed by 5K Tempo run in 24:57. The goal was an 80% effort and I felt like I pretty much hit that today. Legs were still sore from all the wallballs this week.
Mike m
on Sunday, April 14, 2013 at 03:09 pm
Week and day WOD title
Where did the week number and day number go. Was a good tool.
Ax
on Sunday, April 14, 2013 at 04:22 pm
5 miles
47:50. Haven't ran that far in a long time.
PLA
on Sunday, April 14, 2013 at 08:25 pm
Day 212
Lots of mobility. Back feeling a lot better.

Run T (Rx): 42:25
Comments are closed for this post.