W.O.D.: Tempo | Time Trial

Sunday, November 10, 2013 • EnduranceTempo, Time Trial

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): 800m @ 85% RPE

Bike (SUN): 5M @ 85% RPE

Run (SUN): 5k @ 85% RPE

Row (SUN): 2k @ 85% RPE

Ruck (SUN): 5M @ 85% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 800m TT

Bike (OFF): OFF

Run (SAT or SI): 5k @ 85% RPE

Post sport and time 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.


What non-conventional ways do you test your endurance?


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Comments (1)

Brad Williams
on Sunday, November 10, 2013 at 06:17 am
11/10/13 WOD
TT Swim first this AM. 800m/2 rec.- 16:19 min. 400m Drill Cool-Down (5 Beat Kick, Float & Paddle, Kick, Statue of Liberty).

S&C shortly after. Bench Press- 115#/9 sets/3 reps at 1 min. CF Mainsite WOD Scaled- 21-15-9 reps of 150# Deadlift, 75# Overhead Squats- 8:12 min.

Pretty happy with swim today considering race yesterday. I could feel myself slip away though due to fatigue creeping in from yesterday.

Results were posted for age group 5K and 10K yesterday but not Iron Turkey. 30-34 age Group- 5K 11/29, 10K 7/20. Pretty happy with both. Hopefully Iron Turkey Results will be posted later.
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