W.O.D.: Tempo | Time Trial

Saturday, March 15, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

"Death-by-Pull Up"

With a continually running clock perform

1 Pull Up the 1st Min

2 Pull Ups the 2nd Min

Continue until you cannot perform the required reps in the allotted amount of time

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-3200m TT

Bike (SUN): 25M-50M TT

Run (SUN): 13.1M TT

Row (SUN): 13.1M TT

Ruck (SUN): 18-20M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

"Olympic Distance Tri"

Swim (SUN): 1.5k

Bike (SUN): 40k

Run (SUN): 10k

Post sport and time to comments.

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Comments (6)

Brad Williams
on Saturday, March 15, 2014 at 06:22 am
3/15/14 WOD
TT Bike first this morning. 10 min. Warm-Up (Spin), 1:30 Hour TT/10 min. Rec., 4 x 5 min./4 rec. Hill Int., 8 min. Cool-Down. 4.7 mile "brick" Run after- 41:37 min.

Longest session for me since injury this season. Only going to get stronger from here. Run was surprisingly stronger that I thought this AM. Lots of wind out there along with icy sidewalks made for some difficult conditions.

Mobility work in a few to be ready to run tomorrow.
on Saturday, March 15, 2014 at 11:32 am
First Sprint Tri
750m swim 19:18
20k bike 42:03 17.4 mph
5k run 25:14
I didn't time the transitions, because they were done in a locker room and my truck.
Total 1:26:36
John P.
on Saturday, March 15, 2014 at 03:33 pm
3/15 WOD
S&C WOD: 11 rds + 6 PU (strict)
on Saturday, March 15, 2014 at 04:25 pm
Love the programming this weekend!
on Saturday, March 15, 2014 at 05:07 pm
WOD 3/15
13 rounds
on Monday, March 17, 2014 at 11:06 am
Generally a big weakness, but getting better. 9 rounds + 9
Comments are closed for this post.