Week Two looks like this:
Day One - Long intervals
Day Two – Crossfit WOD, Max Effort Lift, Long Intervals if not done on Day 1,
Day Three – Crossfit WOD,
Day Four - Short Intervals, Crossfit WOD,
Day Five – Short intervals if not done on Day 4
Day Six - Dynamic Effort LIft, 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: 6-8 x 1:00 on, 1:00 off
Bike: 9-12 x 1:00 on, 1:00 off
Run: 9-12 x 1:00 on, 1:00 off
Row: 9-12 x 1:00 on, 1:00 off
Max effort on each interval.
One Long Interval Training Session – Chose One
Swim: 3 x (50 + 100m + 200m)
Bike: 3 x (750m + 1500m – = 3000m)
Run: 3 x (200m + 400M + 600)
Row: 3 x (250m + 500m + 750m)
These should be done at the fastest pace you can work at. Work to rest ratio is 1:1. Rest for exactly as long as it takes you to complete the effort.
One Tempo Training Session – Chose One
Swim – 800mTime Trial
Bike – 23K Time Trial
Run – 5 MIles at 90% of 10K Time Trial pace.
Row – 8K at 85% of 10K Time Trial pace.
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. Three of the four endurance WODs will be the regualar WOD for the day. 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 - Back Squat
5 reps at 40%, 50% and 60%, then 1-1-1-1-1 Heavy Singles or work to 1RM
Session Two: Dynamic Effort - Deadlift
3-2-2-2-1-1-1-1-1 - 70% Go for speed and power touch and go. Rest 60 – 90 secs.