W.O.D.: Tempo | Time Trial

Saturday, May 25, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

As Many Rounds As Possible In 10:00 Of:

5 - Chest To Bar Pull Ups

15m - Handstand Walk

Post number of rounds 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 @ 85% 1200m TT pace

Bike (SUN): 10M @ 85% 10M TT pace

Run (SUN): 6M @ 80% 3M TT pace

Row (SUN): 5k @ 85% 2k TT pace

Ruck (SUN): 10M @ 85% 8M TT pace, full kit w/ 55# ruck

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1000m @ 85% 1200m TT pace

Bike (SUN): 10M @ 85% 10M TT pace

Run (OFF): OFF

Post sport, time, or distance to comments.

Beneficial metabolic adaptations due to endurance exercise training in the fasted state

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Comments (3)

Alan Pamayo
on Saturday, May 25, 2013 at 10:05 am
WOD (modified)
5 C2B Pull Ups
15 Handstand Hand Lifts (on wall)

7 Rounds
Chad Brinkley
on Saturday, May 25, 2013 at 01:13 pm
I decided to do a tempo run this AM since I haven't done a longer run in a while. 6 Mile Run @80% of 3 mile TT pace. 45:13.

I did the local S&X WOD this AM:
Strength: 7x2 Snatch (focus on form) 45, 65, 75, 85, 95, 105, 115.
Conditioning: 21-15-9 of Power Snatch @95 & Pull Ups. Time was 7:23 RX.
Brad Williams
on Saturday, May 25, 2013 at 02:32 pm
5/25/13 WOD
Tempo bike ride this morning. 20 min. warm-up, 3 x 30 min./10 rec. intervals. 4 x 4/3 rec. intervals, and 12 min. cool-down.
Interval run after. 4 x 4/3 rec. int. Didn't run GPS on so I don't know distance. I was sweating and it was cold here in MI (38 degrees) and I wanted to get moving. Cadence was really good though and I felt strong whole run.

Strength WOD this afternoon. Bench Press- 150#/5 sets/5 reps, along with Pull-Ups w/blue band/ 5 sets/10 reps. Did 5 sets of 30 second Plank/Hollow Rock Holds too.
Finished with Deadlifts- 215#/3 sets/5 reps.

Muscle smashes after. Great training day for a Saturday.
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