W.O.D.: Tempo | Time Trial

Saturday, March 29, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

4 Rounds For Time Of:

30 - Double Unders

30 - Sit Ups

30 - Air Squats

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): 1000m TT

Bike (SUN): 30M TT

Run (SUN): 10k TT

Row (SUN): 5k TT

Ruck (SUN): 15k TT, 65# Ruck/Boots/Utes, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): Off

Bike (SUN): 30M TT

Run (OFF): OFF

Post sport and time to comments.

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Comments (6)

Brad Williams
on Saturday, March 29, 2014 at 06:38 am
3/29/14 WOD
TT Bike first this AM. 10 min. Warm Up(Spin), 96 min. TT (32 miles)/14 rec., 2 x 5 min./3 rec. INT, 10 min. Cool-Down. 6 min. Transition (put sweats, gloves, hat on. I live in MI so it is still cold) then 5 mile Run- 43:31 min.

Stretching for mobility. Going to smash out calves later because they feel stuck to bone after strength work yesterday. Enjoy the basketball today everyone!
on Saturday, March 29, 2014 at 07:36 am
Olympic Tri
Did my first Olympic triathlon today:


swim: 30:27
T1: 5:34
bike: 2:14
T2: 1:02
run: 59:11

Swim was wetsuits in freshwater.
bike was windy, hilly and raining.
Run was offroad.

Would have liked under 2 hours for swim, and run closer to 55 mins. Happy with swim as previous 1500m TT was 36 mins.

Need a re fitting of my bike, cant sustain effort without getting seriously uncomfortable
on Saturday, March 29, 2014 at 09:31 am
300m 6:50
300m 6:47
100m 1:58

sub double unders with 50 jumps every 10 a double under.
30 situps, legs straight
30 squats
4 rounds, 12:23
on Sunday, March 30, 2014 at 01:30 pm
28 March
S&C WOD: 13:20
on Friday, April 04, 2014 at 03:39 pm
3/29 WOD
S&C - 14:35
on Saturday, April 05, 2014 at 07:30 am
3-28-14 WOD
Added a Strength WOD, not listed above:
DE: Bench press-9 sets x 3 reps on 0:45 at 60kg (~132lbs); changed between normal, narrow, and wide grips for each set

S&C WOD: 11:22 (4 rounds)
Still having trouble doing double unders, so I did 60 reps of single unders for each round and tried to incorporate as many double unders as possible as part of the 60 reps.
Comments are closed for this post.