3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery
Choose ONE of the following sports:
Tabata: 8 rounds of 20 seconds on, 10 seconds off (8 x 20:10) with all-out efforts
Swim (SS Mon, 3S Mon): 8 x 20:10, use pool or open water, tread water during rest
Bike (SS Tue, 3S Tue): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SS Wed, 3S Wed): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (SS Tue): 8 x 20:10, if on C2 use meters or watts
Post sport and distance covered or total watts to comments.
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