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): 1200m @ 80% 1000m TT pace
Bike (SUN): 30k @ 80% 25k TT pace
Run (SUN): 10M @ 85-90% 15k TT pace
Row (SUN): 12k @ 85% 10k TT pace
Ruck (SUN): 10M @ 80% 8M TT pace
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (SUN): 1000m @ 85%
Bike (OFF): OFF
Run (SAT or SI): 5k @ 85%
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!