Monday & Tuesday, 01-30,31-12: D Short Intervals Day 1 & 2 Week 3

3+ Hours Before or After CFNMB Strength & Conditioning WOD or perform Strength & Conditioning Recovery

 

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Single-Sport (SS):

Swim (TUE): 10 x 75m on 2:00, hold all splits within 2-3 seconds

Bike (TUE): 9 x (1:00 TT, 2:00 off)

Run (TUE): 8 x 200m, hold all splits within 2-3 seconds, rest 2:00

C2 Row (TUE): 8 x 250m TT, rest 4:00

Post sport and times to comments.

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Swim (MON): 10 x 50m on 1:15-1:30, hold all splits within 2-3 seconds

Bike (WED): 8 x 1/2M (800m), hold all splits within 3 seconds, spin/rest 3:00

Run (TUE): 10 x 100m TT, rest 3:00

Post sport and times to comments.

Monday & Tuesday, 01-23,24-12:D cycle Long Intervals Day 1 & 2 Week 2

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport:

*The "Sport (DAY)" notes when the single-sport workout is programmed/designed to be peformed during the week.

Choose ONE of the following sports:

Swim (TUES): 6 x 2:00 TT, rest 4:00 between each effort

Bike (TUES): 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (TUES): 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds

C2 Row (TUES): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Post sport and distances/times to comments.

Multi-Sport:

*The "Sport (DAY)" notes when the multi-sport workout is programmed/designed to be peformed during the week.

Choose ONE of the following sports:

Swim (MON): 4-6 x 2:00 TT, rest 4:00 between each effort

Bike (Tue): 5 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (Wed): 5 x 600m, rest 2:00, hold all efforts within 2-3 seconds

Post sport and distances/times to comments.

Thursday & Friday, 01-19,20-12: D Long Intervals Day 1 & 2 Week 1

CFNMB Strength & Conditioning WOD Rest Day

Choose ONE of the following sports:

Lactate Shuttle

Swim (SS Thu, 3S Fri): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SS Thu, 3S Sat): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SS Thu, 3S Sun): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Perform each set at just short of maximal effort. Post sport and distances to comments.

Monday & Tuesday, 01-16,17-12: D Short Intervals Day 1 & 2 Week 1

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 10 x 25m, work:rest 1:1, hold all splits within 2-3 seconds

Bike (SS Tue, 3S Tue): 6 x 1/4M (400m), work:rest 1:1, hold all splits within 2-3 seconds

Run (SS Wed, 3S Wed): 9 rounds of 1:00 on/1:00 off, each "on" round shoud be at 95% effort

C2 Row (SS Tue): 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds

Post sport and time/distance to comments.

Thursday, 01-12-11: C Short Intervalals Day 1 Week 12

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Max Effort Sprints “At Speed”
Choose ONE of the following sports:

Swim (SS Sat, 3S Sat or Tempo): 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 Thu, 3S Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Sun, 3S Sun or TT): 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 can use a 10-15m “build up” to begin sprint at speed.

Post sport and distance or watts to comments.

Tuesday, 01-10-11:C Long Intervals Day 1 Week 12

3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Wed, 3S Wed): 3-5 x 200m on 3:30, hold splits within 3-5 seconds

Bike (SS Tue, 3S Tue): 3-5 x 2M, spin/rest 4:00 between, hold splits within 2-3 seconds

Run (SS Mon, 3S OFF): 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds

C2 Row (SS Tue): 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

Post sport and times to comments.

Thursday, 01-05-12: C Short Intervals Day 1 Week 11

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Fri, 3S OFF): 15-25 x 25m on 0:45, hold splits within 1-2 seconds

Bike (SS Thu, 3S Thu): 8 – 12 x 1/4M, hold splits within 2-3 seconds, spin/rest 2:00

Run (SS Sat, 3S Sat): 8-12 x 200m, hold splits within 2-3 seconds, rest 2:00

C2 Row (SS Thu): 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00

Post sport and times to comments.

Tuesday, 01-03-12: C TT week 11

3+ Hours Before CFNMB Strength & Conditioning WOD
Choose 1 of the following sports:
Bike-12MI tt
Run-6Mi tt
Swim-1Mi tt

-let it all hang out on these efforts.