W.O.D.: Tempo | Time Trial

Saturday, June 21, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time & Total Reps

100m - Handstand Walk

Every time you come down perform 7 toe-to-bar

Rest 4:00

As Many Reps as Possible in 2:00

Muscle Ups

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): Max Distance in 30:00

Bike (SUN): Max Distance in 30:00

Run (SUN): Max Distance in 30:00

Row (SUN): Max Distance in 30:00

Ruck (SUN): Max Distance in 30:00, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1600m TT

Bike (SUN): 25M @ 85% RPE

Run (OFF): OFF

Post sport and time to comments.

AthleteCell Camp, Paramus NJ

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Comments (1)

Brad Williams
on Saturday, June 21, 2014 at 09:45 am
6/21/14 WOD
TT bike and "brick" run this morning. 42 mile bike on a hilly course. 17 min. Warm-Up, 22.14 TT- 1:11:48 hours. 15.18 miles steady riding. 4.16 mile run after- 37:11 min.

Smashes and stretching for mobility. Got on recovery tights too so hopefully legs won't be too bad tomorrow. That was tough. Forgot how bad that course was.
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