30:20×8
3+Hours Before/After CFNMB Strength & Conditioning WOD
Choose ONE sport and do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20×8
Post:
3 x 10 Back ext
3 x 10 reverse hypers
Choose ONE sport and do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20×8
Post:
3 x 10 Back ext
3 x 10 reverse hypers
Ave HR 162, ave cad. 98.
ReplyDeleteDistance covered - 0
Ave speed - 0
Ave watts - 0
Jeffro