Thursday, 02-02-12:D Long Intervals Day 1 Week 3

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport (SS):

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

Choose ONE of the following sports:

Swim (THU): 8 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (THU): 6 x 2M, spin/rest 2:00, hold all 2M efforts within 3-5 seconds

Run (THU): 4 x 1200m, rest 3:00, hold all splits within 3-5 seconds

C2 Row (THU): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds

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.

Choose ONE of the following sports:

Swim (FRI): 6 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (SUN or Time Trial): 4 x 2M, spin/rest 2:00, hold all splits within 3-5 seconds

Run (SAT or Tempo): 4 x 800m, rest 3:00, hold all splits within 3-5 seconds

Post sport and times to comments.