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 All-Out Efforts
Swim (SS Thu, 3S Fri): 8 x 20:10, use pool or open water
Bike (SS Thu, 3S Sat or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SS Thu, 3S Sun or TT): 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 Thu): 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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