W.O.D.: Tempo | Time Trial

Saturday, February 22, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

10 Rounds

10 - Pull Ups

10 - Ring Dips

Post results to comments.


Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1600m @ 85% race pace

Bike (SUN): 20M @ 85% race pace

Run (SUN): 10M @ 85% race pace

Row (SUN): 10k @ 85% race pace

Ruck (SUN): 12M @ 85% required pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1200m TT

Bike (SUN): 15M @ 85% 12M TT pace

Run (OFF): OFF

Post sport and time to comments.

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Comments (2)

Brad Williams
on Saturday, February 22, 2014 at 05:59 am
2/22/14 WOD
Component Swim this morning. 1200m (100m Swim, Kick, Pull)- 28:21 min./2 rec., 4 Rds. of 25m Swim, 25 Deck Press-Ups- 5:43 min., 200m Drill Down (Kick, 5 Beat Kick). 1500m

Tempo bike shortly after. 10 min. Warm-Up (Spin), 50 min. Tempo, 20 min. Cool-Down.

Legs are tired and hip hurts where I received shots yesterday. Going to really MWod the hamstrings today because they are super tight from Front Squats, and bottom Squat hold yesterday.
John Rushin
on Saturday, February 22, 2014 at 07:43 pm
2/21/14 WOD
15M tempo bike. Time: 53:57.

Hollow rocks position hold with 5lb ankle weights.
3 x TF Times of :52s, :47s, :45s
Comments are closed for this post.