W.O.D.: Tempo | Time Trial

Saturday, March 22, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

3 Rounds For Total Reps Of:

:60sec - Ring Dips

:30sec - recover

:60sec - Pistols (alternating legs)

:30sec - recover

:60sec - KB Swings (1.5/1)

:30sec - recover

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): 800m @ 85% 500m TT pace

Bike (SUN): 15k @ 85% 20k TT pace

Run (SUN): 5k @ 85% 5k TT pace

Row (SUN): 3k @ 85% 2k TT pace

Ruck (SUN): 10k @ 85% 10M TT pace, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 800m @ 85% 500m TT pace

Bike (OFF): OFF

Run (SAT or LI): 5k @ 85% 5k TT pace

Post sport and time to comments.

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Comments (2)

Brad Williams
on Saturday, March 22, 2014 at 01:28 pm
3/22/14 WOD
2 Hour Spin Class this morning. 10 min. Warm-Up, 1:45 HRS. of various intervals (pretty much a TT), 5 min. Cool-Down. 3.2 "brick" Run after. 1st 1.6 miles-13:42 min, 2nd 1.6 miles- 12:24 min. 26:06 min.

Pushed the last 1.6 miles to see what I had in me. I was surprised and happy to be under 8 min. pace. I'm making lots of progress since coming back from injury.
on Saturday, March 22, 2014 at 02:37 pm
50k Bike ~2 hours.
Leisure pace with father in law.
Comments are closed for this post.