3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery
Max Effort Hill Sprints “At Speed”
Choose ONE of the following sports:
Swim (SS Wed, 3S Wed): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Bike (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (SS Mon, 3S Mon): 10 x 30 seconds max effort, rest 2:00 between each rep
C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice
At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.
Post sport and distance or watts to comments.
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