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WOD

Tempo

March 29, 2015 | By | 2 Comments


Strength & Conditioning WOD:

REST DAY


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 2 x 800m @ 80-90% 1.2 M pace, 7min rest

Bike (SUN): 2 x 20mi @ 80-90% 90K pace, 7min rest

Run (SUN): 2 x 10k @ 80-90% 13.1 M pace, 7min rest

Row (SUN): 2 x 7.5k @ 80-90% 13.1 M pace, 7min rest

Ruck (SUN): 2 x 10k @ 80-90% 13.1 M pace, 7min rest


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT): 45 min tempo @ 80%

Bike (SUN): 2 x 20mi @ 80-90% 90K pace, 7min rest

Run (OFF): OFF


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Comments

  1. Brad Williams

    Rest day today! Some mobility work later while basketball is on.

  2. Jeff Ford

    Good Call Brad!

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