W.O.D.: Tempo | Time Trial

Saturday, May 04, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time:

100m - Handstand Walk

100 - Pistols (Alternate Legs)

100m Handstand Walk

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): 500m TT

Bike (SUN): 5M TT

Run (SUN): 10k TT

Row (SUN): 5k TT

Ruck (SUN): 10M TT

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1000m @ 90% 1200m TT pace

Bike (SUN): 5M TT

Run (OFF): OFF

Post sport, time, or distance to comments.

Share This Page:

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

Comments (2)

Brad Williams
on Saturday, May 04, 2013 at 09:09 am
5/4/13 WOD
Long bike WOD this morning. Rode on my cyclocross bike because the roads around St. Charles are pretty bad. 2x 1:21 hours- 24.24 miles, 27.36 miles. 23 minute cool-down. Into steady wind on way out then had it on my back way in. 20 minute run after- 7:57 pace. Really happy with that.

Foam roller and lacrosse ball smashes after along with stretching. Pleased to be outside for whole WOD today. Big confidence booster.
Alan Pamayo
on Saturday, May 04, 2013 at 12:18 pm
WOD (Scaled/modified: Replaced 100m handstand walks with 100 handstand hand lifts; Pistols were off of a plyo box)
Comments are closed for this post.