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

Sunday, January 06, 2013 • EnduranceH, T, TT, Tempo, Time Trial


Perform Strength & Conditioning Recovery following stamina work.


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 20M TT

Run (SUN): 5k TT

Row (SUN): 2k TT

Ruck (SUN): 15M TT, 55# ruck/boots/utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (Sat or Off): 500m TT

Bike (SAT or SI): 20M TT

Run (SUN or SI): 5k TT

Post sport, 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 (6)

Brad Williams
on Sunday, January 06, 2013 at 06:13 am
1/6/13 WOD
5K TT this morning- 22:42 minutes.

I was disappointed at first, but after thinking: I'm just starting to feel 100% again after flu, cold,wind,snow covered sidewalks slowed footing, and hard WOD yesterday, I now feel good about this and I can only get better.

Strength recovery after. Mobility and relaxing the rest of the day before heading back to school tomorrow.
on Sunday, January 06, 2013 at 12:15 pm
3M: 21:40
5K: 22:20
Chad Brinkley
on Sunday, January 06, 2013 at 12:57 pm
Bike WOD
I did the 3 Sport Bike WOD this morning: 20 Mile Time Trial in 1:00:24. A little slower than I would like. Followed up with mobility work and S&C Recovery.
Dave Laytart
on Sunday, January 06, 2013 at 01:51 pm
Bike WOD
Did the bike ride on stationary bike at the Y. 35degrees and rain snow mix kept me inside. 1:11:54
on Sunday, January 06, 2013 at 03:46 pm
Mobility warm up

Elliptical 30:00 with some harder efforts

Helen 3 RFT run 400m, 21 kettle bell swings #35, 12 pull-ups 10:32

Last workout for a long while. Back surgery tomorrow!
on Sunday, January 06, 2013 at 04:43 pm
Run (SUN): 5k TT
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