CFT Championship WOD

Last one for the year, make sure you log your scores.


5 x 4-minute Rounds for distance

500/400m Row

50 Double-unders

Max shuttle runs 25ft in remaining time

*Rest 2:00 between rounds


Modified: 400/300m Row, 50 Single-unders


Today’s aerobic capacity workout should see athletes completing rows inside 2:00 and double-unders inside 1:00, leaving 1:00 each round on shuttle runs. 2-minute rests will leave athletes feeling 80-90% recovered and pacing across rounds should reflect this with the overall aim being consistency in the first three rounds and maximum distance in the last two rounds!