W.O.D.: Tempo | Time Trial

Saturday, April 12, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time:


Pull Ups

Box Jumps (30")

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): 1200m TT

Bike (SUN): 15M TT

Run (SUN): 8M TT

Row (SUN): 5k TT

Ruck (SUN): 12M TT, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1200m TT

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

Run (OFF): OFF

Post sport and time to comments.

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Comments (3)

Brad Williams
on Saturday, April 12, 2014 at 05:58 am
4/12/14 WOD
Decided to take to the treadmill this morning for my faster run. Did the "Michigan" Run. 1 mile Fast, 1 Mile Tempo, .75 Fast, 1 Mile Tempo, .50 Fast, 1 Mile tempo, .25 Sprint- 15 min. Warm-Up (Dynamic Stretch, Pace Increase, Drills), 7:13 Pace for all the fast intervals/6:30 for the 400m sprint, 7:50 for the Tempo portions, 10 min. Easy Run/Drill Cool-Down.

S&C shortly after. Subbed 20 inch Box- 6:41 min. CORE- 3 Rds.- 10 GHD Sit-Ups, Stability Ball Roll-Outs.

Box jumps felt really high after run and pull-ups were hard too. Cadence felt really good for the fast intervals and tempo intervals during run.

Stretching and flossing for mobility.
T Pal
on Saturday, April 12, 2014 at 10:56 am
When does the next cycle start? Or can I just start from scratch from Monday ?
on Tuesday, April 15, 2014 at 03:00 am
pull ups & B jumps: 5:49
Comments are closed for this post.