Strength & Conditioning WOD:
Skills & Drills
Perform 25-45 minutes of skill work before beginning your Endurance Workout below
Single Sport Endurance Workout
Choose ONE of the following sports
Swim (SUN): 30:00 @ 80%
Bike (SUN): 30:00 @ 80%
Run (SUN): 30:00 @ 80%
Row (SUN): 30:00 @ 80%
Ruck (SUN): 30:00 @ 80%
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (SUN or SI): 30:00 @ 80%
Bike (OFF): OFF
Run (SAT): 30:00 @ 80%
CrossFit Endurance Strength and Conditioning Recovery?
This can and should be done the day of races, after long runs, or on Sundays after interval work.
This is NOT a timed workout
- Glute Ham Developer Sit-ups: 3 x 15
- Glute Ham Developer Hip Extensions: 3 x 15
- Kettlebell/Dumbbell Swings: 3 x 15
- Bench Press: 3 x 15
- Pull-ups: 3 x 15
Perform each movement with light to medium weight. This is a recovery workout to get you moving again after a race or long effort, not a timed WOD!