W.O.D.: Tempo | Time Trial

Saturday, April 26, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

10 - 20 - 30 - 20 - 10

Unbroken Double Unders

Row for Calories

(You must complete the unbroken set before moving on!)

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 TT

Bike (SUN): 25M TT

Run (SUN): 12M TT

Row (SUN): 10k TT

Ruck (SUN): 18M TT, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 25M TT

Run (SUN or SI): 12M TT

Post sport and time to comments.

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Comments (1)

Brad Williams
on Saturday, April 26, 2014 at 11:52 am
4/26/14 WOD
TT Bike first. 20 min. Warm-Up (Spin, 2 x 1 leg drills, Pace Increase), 1:15 (25 mile) TT/10 rec., 8 x 1/1 rec. Intervals, 10 min. Cool-Down. 6 mile "Brick" Run after- 52:29 min.

Stretching and lacrosse ball for mobility. Hamstrings and inner thigh muscles feel a lot better after grinding them out with a lacrosse ball.
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