W.O.D.: E Tempo / Time Trial Day 1 Week 7


Five rounds, each for time, of:

10 Air Squats

10 Hand-release Push-ups

10 Ring Rows

10 Ring Push-ups

10 Chest-to-Bar Pull-ups

10 Lunges (per leg)

10 Burpees

Rest 0:30 between rounds. Post time to comments.


3+ Hours Before CFE Strength & Conditioning WOD. If performing on a rest day, then follow with Strength & Conditioning Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 1500m TT pace

Bike (SUN): 10M @ 90% of 10M TT effort

Run (SUN): 2 x 2M, rest 5:00 between, hold 2M splits within 0:15-0:20

C2 Row (SUN): 2 x 3k, rest 5:00 between, hold 3k splits within 0:10-0:15

Ruck (SUN): 30 minutes with 20# ruck or vest @ 85% effort

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 500m @ 85% of 500m TT effort

Bike (SUN): 20M TT

Run (OFF): 5k TT

Post sport and time or distance to comments.


This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

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Comments (13)

on Saturday, May 19, 2012 at 07:45 am
Thanks B. Mack
Very cool to see B. Mack up here in NorCal at the CF regionals. Thanks for what you do. I used to be a fat guy who ran marathons between injuries. My training plan was just run more. I justified being fat because I could finish a marathon. Now im a fit guy who runs marathons between crushing wods. Never injured, always happy.
Brad Williams
on Saturday, May 19, 2012 at 08:12 am
5/19/12 WOD
Tempo swim this AM. 10:49 for 500m. I felt like I was going slow, but guess my swim is getting a little better. Strength & Conditioning shortly after. 2:26,2:20,2:16,2:14,2:11 min. Great workout this morning.
on Saturday, May 19, 2012 at 09:18 am
2:55, 2:49, 2:58, 3:22, 3:06. Rx
on Saturday, May 19, 2012 at 09:21 am
Even splits, nah
2x2 mile
Uphill for first 2mi, downhill for 2nd 2mi. ~300' vert 15:30, 13:40.

Getting faster!
on Saturday, May 19, 2012 at 12:02 pm
ring subs
Hey guys - any suggestion for ring row subs? It's hard to google for that because most results are using ring rows as subs for pullups. I guess I can just double down on pullups.
Ben Grant
on Saturday, May 19, 2012 at 12:05 pm
3S workouts
Why did they change since yesterday? I thought yesterday's defined Friday, Saturday, Sunday's workouts differently
on Saturday, May 19, 2012 at 12:15 pm
RE:3S workouts
For 3S there is an option of doing a second interval or tempo/tt wod for the second workout for certain sports certain weeks.
on Saturday, May 19, 2012 at 12:43 pm
2x 2mile run
pretty much a flat course.
11:32, 11:18
on Saturday, May 19, 2012 at 01:17 pm
Ironman Texas and Florida 70.3
Good luck to all the athletes taking on the Ironman Texas and Florida 70.3. Finish strong and enjoy the moment!
on Saturday, May 19, 2012 at 02:16 pm
3S workouts
Thanks Kaitlin, now I see what you mean when I looked at yesterday's more carefully. Thanks!
Chad Brinkley
on Saturday, May 19, 2012 at 02:56 pm
Catching Up...
Thursday (5/17/2012)
Rested most of the day and then did some strength work because I wasn't going to have time for it on Friday.

Strength: Back Squat 3x3 (175), Bench Press 3x3 (140, 155, 165), Power Clean 3x3 (115, 135, 145), Shoulder Press 3x3 (105)

Friday (5/18/2012)
Run: 800 Warm Up + Drills; 3 x 800 with 2:00 Rest (Intervals were 3:05, 3:08, 3:02), 1600 Cool Down + Mobility

S&C at local box:
Strength: Shoulder Press 5x2 (95, 100, 105, 110F, 105, 110F), Deadlift 5x2 (225, 275, 285, 295, 315F)

Conditioning: 15 Minutes to complete 150 Double Unders, AMRAP with remaining time of 6 Burpee Pull Ups, 9 Double KB SDHP @2 x 45, 12 Sprawl Sit Ups (138 reps)

Saturday (5/19/2012)
Tempo Swim: I did 2200 yards today because I wanted to get one longer swim in prior to Ironman Kansas 70.3; 2200 Yards in 44:11.

S&C at the local box: 3 Rounds for time of 5 15' Rope Ascents and 25 Back Squats @135 (Time was 9:25).
Delfin Neves
on Saturday, May 19, 2012 at 06:03 pm
WOD as RX'd:
Pullup bar started getting hard to hold on to, even with chalk.
Alan Pamayo
on Saturday, May 19, 2012 at 06:53 pm
WOD as RX'd:
3:27, 3:56, 4:36, 4:50, & 4:41
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