W.O.D.: Tempo | Time Trial

Saturday, March 01, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

Every Minute on the Minute for 18 mins

5 - Backsquats (Body Weight)

1 - Rope Climb

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 TT

Bike (SUN): 25M TT

Run (SUN): 12M TT

Row (SUN): 15k TT

Ruck (SUN): 15M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

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

Bike (OFF): OFF

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

Post sport and time to comments.

Billy Ward

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Comments (2)

Brad Williams
on Saturday, March 01, 2014 at 01:12 pm
3/1/14 WOD
Run-Bike-Run "brick" this morning. 4.5 mile run to Lifetime-41:48 min., "1/2" Tosh Intervals on bike (here are avg.) 400m- 27 sec., 800m- 1:15, 1 mile- 2:20. 10 min. Cool-Down, 4.5 mile run back home- 42:23 min.

Stretching and foam roller for mobility. I've worn my recovery tights today and will ice calves later on. Tough today, but glad to be back to regular training.
on Saturday, March 01, 2014 at 09:46 pm
15k row
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