Week One looks like this:
Day One – ME Strength training, Crossfit WOD, Short intervals
Day Two – Crossfit WOD, Short Intervals if not done on Day 1
Day Three – Crossfit WOD, Short intervals if not done on Day 1 or 2
Day Four – Long Intervals
Day Five – Dynamic Effort Strength, Crossfit WOD, Long Intervals if not done on Day 4
Day Six – Crossfit WOD, Tempo or Time Trial
Day Seven – Crossfit WOD, Tempo or Time Trial if not done on Day 6
Schedule your training to include at least 1 rest day.
One Short Interval Training Session – Chose One
Swim: 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30
Bike: 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00
Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
Row: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30.
One Long Interval Training Session – Chose One
Swim, Bike, Run or Row: 5:00 on – 2:30 rest, 6:00 on – 3:00 rest, 7:00 on.
These should be done at the fastest pace you can work at and complete the time without having to stop or slow down to rest.
One Tempo Training Session – Chose One
Swim – 400m @ 85% of 500m TT
Bike – 14K @ 85% of 16K TT
Run – 5K Time Trial
Row – 5K Time Trial
Ensure that you schedule a minimum 3 hour break between your Endurance training and your Crossfit WOD and Strength Training. This timing is essential in order for you to be able to recover sufficiently to be able to work at the necessary intensity to get the best results.
3 Crossfit WODs
Regular WODs are posted in red and the Endurance WOD is posted in blue. Make sure you chose the Endurance WODs 3 times in the week. Crossfit WOD and Strength Training can be done in the same session. If you want to do more WODS, you can chose either Endurance or Regular, but listen to your body and guard against over training
2 Strength Sessions
Session One: Max Effort – Sumo Deadlift
5 reps at 40%, 50% and 60%, then 1-1-1-1-1 Heavy Singles or work to 1RM
Session Two: Dynamic Effort – Power Clean 12 sets of 2 reps at 65% of 1RM on 0:45.