W.O.D.: Tempo | Time Trial

Saturday, April 27, 2013 • EnduranceTime Trial


3S Rest Day for S&C WOD

For Time:

100 - Turkish Get Ups

(Choose a challenging Weight)

Post time to comments.


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): 1000m @ 90% 1200m TT pace

Bike (SUN): 10M @ 90% 12M TT pace

Run (SUN): 3M @ 90% 5k TT pace

Row (SUN): 2k @ 90% 2k TT pace

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

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 10M @ 90% 12M TT pace

Run (SUN or SI): 3M TT

Post sport, time, or distance to comments.

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Comments (9)

on Friday, April 26, 2013 at 06:09 pm
on Saturday, April 27, 2013 at 10:20 am
For the TGUs, is it 100 alternating sides, or 100 per side?
Brad Williams
on Saturday, April 27, 2013 at 10:37 am
4/27/13 WOD/Race Result
Did the yesterday's Strength & conditioning workout this morning since my start for the TT I was in wasn't till 10:12 AM. Squats- 170#/4 sets/5 reps, 185#/3 sets/3 reps. Yesterday's circuit- 75# for the Presses- 8:44 min.

Willow TT about 4 hours later. 13.4 miles- 36:01. Rode of course because I didn't see the guy off to the side directing and lost 1:30-2 min. and about 10-15 places. It was a 6 lap course and backside of course was right into a wind. Only about 1 mile wasn't into wind. Still it was a good test and I was happy with the result being my first outdoor ride this year. Only gonna get stronger as the year goes on.

Mobility after I got home and will do more later on.
Brad Williams
on Saturday, April 27, 2013 at 10:39 am
Willow TT Placing
Forgot to post placing- 26/45 men's category 5. 1:30-2 min. loss because of going of course really hurt me.
on Saturday, April 27, 2013 at 02:09 pm
Day 225
S&C (Rx@35lb KB): 19:28

on Saturday, April 27, 2013 at 02:32 pm
Seminar weekend!
Today was the first day of CFE seminar in Argentina. It was great so far! I reccomend the experience to anyone.

I was planning to rest the weekend, but seminar staff had other plans for me. I starter following CFE S&C programming. I train twice a day on mondays wednesdays and fridays, linear strength programming and CFE. So today i was suponed to rest... But nope!

AMRAP 12 in teams of 3
A)200 mts
C)Rest in plank position

While partner a completes a 200 mts run partner b dones as many burpees as possible. Score, nomber of burpees accumulated by the team

Our score was 245, we lost the first place by so little! The first team did 248. It was an exciting súper humbling experience, those simple 200 m runs and then burpees, they sucked ! :P
A great weekend for all!
Brad Smith
on Saturday, April 27, 2013 at 04:33 pm
3s bike wod
Bike: 10 miles @ 85% (30:13 - 19.9mph)
Alan Pamayo
on Saturday, April 27, 2013 at 04:44 pm
WOD RX'd @12kg (26lbs)

The KB was a little light but for the volume it was ok.
on Tuesday, April 30, 2013 at 07:50 pm
1 pood
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