W.O.D.: F T/TT Day 1 Week 8

Saturday, August 18, 2012 • EnduranceF, Stamina


3+ Hours After Endurance WOD:

As many rounds as possible in 7:00 of:

4 Ring Dips

6 Pull-ups

8 Burpees

Post rounds to comments.


3+ Hours Before CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 95% of 500m TT pace

Bike (SUN): 15M @ 95% of 15M TT pace

Run (SUN): 5k @ 95% of 5k TT pace

C2 Row (SUN): 10k @ 95% of 10k TT pace

Ruck (SUN): 5M @ 95% of 5M TT pace; use 40# ruck/vest

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF):  OFF

Bike (SAT): 45 minutes @ 85% Effort

Run (SUN): 10k TT

Post sport and times/distances 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.

Win a trip to San Francisco to train for 1 day or have Brian come do a 1 day clinic at your Gym

Guy Petruzzelli, 1st Place Overall, Tri to Finish Duathlon, Holly, MI

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Comments (14)

on Friday, August 17, 2012 at 08:44 pm
is this intended to be done with a weight vest?
Scott from the Lou
on Friday, August 17, 2012 at 09:52 pm
I like this WOD layout. This is really one to get after. Can't wait.
Brad Williams
on Saturday, August 18, 2012 at 05:11 am
RE: Guy Petruzzelli
Guy, great job on your DU! Holly is only 45-1 HR. from my parents in St. Charles, MI.

How was that race? TritoFinish/DaretoFinish is a new company in MI who are just getting started, plus Sanford & Sun Tri/Du, and Petoskey Epic Tri were the same weekend so that is why you may have seen a small turnout.

If you want any feedback on some race courses in MI e-mail me. I know Kaitlin and Brian have my
e-mails. Again congrats.
on Saturday, August 18, 2012 at 05:12 am
No weight vest unless indicated in the wod write up
on Saturday, August 18, 2012 at 07:48 am
Re: Guy and 10K
Great job!

Finally a break in temperatures and first weekend in about 10 weeks without some sort of race (tri/cycling), so went to run 10K without focusing on time and working on POSE form. In the end, I set a PR (:42:27) with very little effort and barely in zone 4 heart rate.

Eating clean for the week probably helped too.
Brad Williams
on Saturday, August 18, 2012 at 09:05 am
8/18/12 WOD
45 minute Tempo Bike Ride on mix of dirt and paved roads- 14.05 miles. Then I road pretty hard for 1 hour and 15 minutes to get ready for the Ronde Van Stoney Dirt Road race- 23 miles and ended with 37 for 2 hours. Pretty happy with result. Hope to get a solid 10K run in tomorrow.
on Saturday, August 18, 2012 at 09:17 am
Run 27:01
on Saturday, August 18, 2012 at 01:00 pm
5k run in 24:27
on Saturday, August 18, 2012 at 01:07 pm
TT Uphill on Road with MTB Bike
Today in AM

24miles in 1h35m include 15miles(50min) tempo


4 Dips No Rings
6 Pullups
8 Burpees
on Saturday, August 18, 2012 at 01:08 pm
3S Bike
Brian G
on Saturday, August 18, 2012 at 02:31 pm
3 rounds of WOD, 10 min rest, 59 min 10 k.
Mark P.
on Saturday, August 18, 2012 at 02:54 pm
S&C As required,
4 rds + 4 ring dips/3 pullups

Had to do strict PUs instead of kipping due to my doorway pullup bar (can still use my rings though).

Tomorrow will be the 5k (or maybe 10k).
on Sunday, August 19, 2012 at 10:19 am
4 rounds + 4 bar dips (sub'd for ring dips as I don't have rings). Ran a tempo 20 min before hand, rested 15 minutes before doing WOD.
on Sunday, August 19, 2012 at 05:08 pm
WoD Result
Scaled ring dips to push-ups and did jumping pull-ups (burpees as RX'd) :)

5 Rounds + 1 Push-ups

Closed out with 5x10 Box Jumps on bench and 5x100m striders
Comments are closed for this post.