W.O.D.: I T/TT Day 2 Week 12

Sunday, March 31, 2013 • EnduranceI, T, TT, Tempo, Time Trial



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): 1200m TT

Bike (SUN): 20M @ 80% 15M TT pace

Run (SUN): 8M @ 85% 5M TT pace

Row (SUN): 8k TT

Ruck (SUN): 6M TT

Post sport and time to comments.

Multi-Sport (3S)

Saturday is a 3S Rest day

Swim (OFF): Off

Bike (SUN or LI): 15M TT

Run (OFF): Off

Post sport and time 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.

Free Your Heel, Free Your Mind

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Comments (9)

Brad Williams
on Sunday, March 31, 2013 at 07:57 am
3/31/13 WOD
Long bike this morning. 15 min. warm-up, 45 min. TT/15 rec., 7 min. interval series which was by far the hardest thing I've done this week. I was losing it the last two intervals. 20 min. cool-down.

Foam roller and lacrosse ball smashes after. Gonna get some stretching in later as well.

Happy Easter everyone!
on Sunday, March 31, 2013 at 08:31 am
Day 197/198
Bonus WOD:

Covered for one of our riggers who went home sick. Spent night shift working/ working out around a crane:

60 L-pullups
Front and back levers with 5' iron rod (both hands)
Burgener warmup plus snatch practice
Bottom position OHS holds
Bottom position pistol holds
Captains of Crush gripper closes/holds (#1, #2, M, #3)

*Now my coworkers know I'm a little nuts.
Alan Pamayo
on Sunday, March 31, 2013 at 08:59 am
Endurance Ruck
Ruck 6M @57 lbs
Chad Brinkley
on Sunday, March 31, 2013 at 02:38 pm
Weekend WODS
3/30: I wanted to do a nutrition test prior to my Marathon in April. 18 Mile Run. Longest run in over 2 years. Pace dropped dramatically after Mile 11. Unsure if that is due to lack of calories or the fact that my legs were like wood. Total time was 2 hours 54 minutes. I used about half a bottle of 3 Fuel. Slower than I wanted. On the upside though, I didn't have any stomach upset. Followed up with 30 minutes of mobility.

3/31/2013: I did the 3 Sport Bike WOD this AM. 10 Minutes of Warm Up + Drills to loosen the legs up. 15 Mile Time Trial in 46:01. 4 minute cool down + mobilty. Followed up with S&C Recovery. Time was slow, but I was pretty happy with it given how sore my legs were from yesterday. Legs felt much better after S&C Recovery. It is amazing how well that works.
on Sunday, March 31, 2013 at 03:50 pm
Nice day to run
8 Mile Run - 1:05:41

Nice day for a run in Texas. Sun was shining and temps in mid-70's. Time was a lot slower than I wanted to be. I was really feeling the pistols from yesterday and the big Easter lunch from today.
on Sunday, March 31, 2013 at 04:57 pm
Muscle ups
30 muscle ups for time 9:08
1st 10 from the knees
2nd 10 low jumping
3rd 10 high jumping

Bike trainer 25 min
10 warmup
2x2 min hard 3 min easy
5 min cooldown
on Sunday, March 31, 2013 at 05:10 pm
RE: Weekend WODs
What did your training week consist of? If it was a tougher week of training that would be an impacting factor. What was your hydration like going into the wod? Did you have a nutrition/hydration plan for the run? Did you replace water during the run? Sounds like you may have been getting dehydrated.
Good to hear your stomach was not upset.
on Monday, April 01, 2013 at 07:15 am
Day 198
Scaled down to 4.5 mile run at 7:36 min/mile pace.
Rob UK
on Monday, April 01, 2013 at 03:29 pm
Endurance Ruck
6 miles of snow and ice @ 55lbs
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