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.