Cycle B, Week 8 – T/TT

8 Week, Endurance WOD, WOD

Skill / Drill
15min Running Drills

WOD
Swim: 1000y @ 1500y TT pace
Run: 2-3 x 5k @ 10k TT pace or faster, rest 5:00-15:00, hold efforts within 1:00-2:00
C2 Row: 10k @ 90% of 10k TT pace

Post WOD : CFE STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this)3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Cycle B, Week 8 – SI

8 Week, Endurance WOD, WOD

Skill / Drill
15 – 20min Running drillls

WOD

These intervals are to be done 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.

Swim: 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Run: 10 x 30 seconds max effort, rest 2:00 between each rep

Row: 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

Mobility

>10min, Concentrate on hips for 5min. Remainder of time on athelete specific needs

//www.youtube.com/embed/

Cycle B, Week 8 – LI

8 Week, Endurance WOD, WOD

Skill / Drill
10min of Jumprope, preferably barefoot.

Use a mixture of single skips, one legged hops, and run in place. Practice keeping good body alignment.

http://gymnasticswod.com/content/jump-rope-skill-transfer-endurance-pt3

WOD
Swim: 3-5 x 2:00 TT, rest 4:00
Run: 4-6 x 2:00 TT, rest 4:00
Row: 4-6 x 2:00 TT, rest 4:00

These are all out efforts for each interval.