W.O.D.: Tempo | Time Trial

Saturday, April 19, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

4 Rounds

15 - Backsquats (BW)

Run 400m

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 @ 80% RPE

Bike (SUN): 20M @ 80% RPE

Run (SUN): 10M @ 80% RPE

Row (SUN): 8k @ 80% RPE

Ruck (SUN): 15M @ 80%, 55# Ruck/Boots/Utes, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1600m @ 75% 1200m TT pace

Bike (OFF): OFF

Run (SAT or SI): 8M @ 80% race pace

Post sport and time to comments.

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Comments (2)

Brad Williams
on Saturday, April 19, 2014 at 07:39 am
4/19/14 WOD
Endurance Run #1- 6.06 miles- 53:41 min., 1:09 TT Bike- 10 min. Warm-Up (Spin) 53 min. Spin Class (pretty much TT), 6 min. Cool-Down. Endurance "Brick" Run #2- 5 miles 43:28 min.

Stretching and smashes for mobility. I'm tired. Going to have to recover well to be strong for tomorrow.
on Saturday, April 19, 2014 at 10:23 pm
Haven't squatted with weight in awhile, toned it down a bit. 10x165 and 300m (25x12) shuttle sprints. Didn't time it took about 5 minutes and I felt the burn!

Endurance: 7.3miles 9:01 pace out in the wooded trails of NC.
Comments are closed for this post.