W.O.D.: G T/TT Day 2 Week 6

Sunday, October 14, 2012 • EnduranceTempo, Time Trial, T, TT, G


Perform Strength & Conditioning Recovery following stamina work.


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% of 1000m TT pace

Bike (SUN): 10M TT @ 95% 20M TT pace

Run (SUN): 7M TT pace

Row (SUN): 7M @ 95% of 10k TT pace

Ruck (SUN): 7M @ 95% of 10k TT pace, @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (SAT or Run): 1000m @ 85% of 1000m TT pace

Bike (Sun or SI): 10M TT @ 95% 20M TT pace

Run (SAT or Swim): 7M TT pace


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.

CrosssFit By Overload Murrieta team member

Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (8)

Brad Williams
on Sunday, October 14, 2012 at 05:51 am
10/14/12 WOD
Tempo bike this morning. 30 minutes total on the trainer. 20 minute run after 2.4 miles. Not pushing to hard on the run, but it was nice to get out.

Strength Recovery later on. Go Tigers!!
on Sunday, October 14, 2012 at 09:41 am
did a HM today as pacemaker for 2 girls who ran as first 2 of an 4-relay team. my finish-time for the hm was 1:53:53. last 2 km I ran at 4:43 pace
Tomas Warstr m
on Sunday, October 14, 2012 at 09:45 am
Question about the three sport template.
Hi, posting my question here because I have not yet received any log in for the forum. If i am a three sport athlete, but instead of cycling I am rucking how do i modify the three sport template to fit with rucking?

My initial thought was to do the general CF template + the singelsport run portion but adding load to interval on week one and then load to tempo/TT on week 2 as prescribed in one of your videos.

But i need to get the swimming into the programming. My interest fell on the template presented in the video Ruckbased /swim based selection. But how to choose the workouts? Is it just to put the proper workout from the SS CFE template on the right day, making sure i get both short int, long int and Tempo/ TT in there?

Or should i use the 3S template but switching cycling part for the SS rucking part?


Daniel Smith
on Sunday, October 14, 2012 at 02:23 pm
WODs through the week
Think I'm going to drop my WODs down to 3 times a week. Monday's Wednesdays and Fridays. Allow my body a little more recovery. We will see how this goes hopefully better. Probably get a little more biking in through the week this way like on tuesdays and Thursday's. We'll see.

Ran a good 8k this Saturday. Second over all my goal was to his under 30 but my overall time was 30:30 not to bad with high winds and 2-3 miles of hills. Just have to train harder.
on Sunday, October 14, 2012 at 06:14 pm
7 Miles mostly rolling hills - 59:27
on Sunday, October 14, 2012 at 06:19 pm
Day 32
Run (7M TT): 55:08
Alan Pamayo
on Sunday, October 14, 2012 at 07:04 pm
Endurance Ruck
Ruck 7M @70 lbs
on Monday, October 15, 2012 at 07:58 am
8.3 Miles 1:22:13
Good start as most was a slight down hill. Started slowing down around mile five having to go up hill a good bit and came out strong on last mile.
Comments are closed for this post.