W.O.D.: Tempo | Time Trial

Saturday, April 05, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time

100m Handstand Walk

Every time to come down perform 8 Toes-to-bar

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 @ 80% race pace

Bike (SUN): 15k @ 80% race pace

Run (SUN): 5k @ 80% race pace

Row (SUN): 8k @ 80% race pace

Ruck (SUN): 10k @ 80% race pace, 65# Ruck/Boots/Utes, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 10k TT

Post sport and time to comments.

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Comments (1)

Brad Williams
on Saturday, April 05, 2014 at 06:49 am
4/5/14 WOD
Tempo Bike first. 15 min. Warm-Up (Spin, 2 x 1 leg drills, Pace Increase), 4 x 27 min. (15K)/5 rec. intervals, 12 min. Cool-Down.
4 mile "Brick" run after- 33:48 min.

Stretching for mobility. Had the new formula 3FU3L during training today and I mix it with Green PowerAde for the electrolytes and it is like drinking a creamsicle....AWESOME! I highly suggest trying it.
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