W.O.D.: Tempo | Time Trial

Saturday, June 22, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

Hang Power Clean

3 - 3 - 3 - 3 - 3 - 3 - 3

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): 1600m @ 80% 1200m TT pace

Bike (SUN): 20M @ 85% 15M TT pace

Run (SUN): 15k @ 85% 10k TT pace

Row (SUN): 5k @ 80% 2k TT pace

Ruck (SUN): 10M @ 80% 8M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1200m TT

Bike (OFF): OFF

Run (SAT or LI): 5M @ 80% 5k TT pace

Post sport and time to comments.

Jake Fisher, XTERRA Lake Leatherwood 12K, 2nd (Age Group)

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Comments (6)

Chad Brinkley
on Saturday, June 22, 2013 at 10:29 am
Bike-Run Brick WOD
I did a Bike-Run Tempo Brick this AM:
20 Mile Tempo Bike in 1:12:00 (I did it in town so I lost some time to stop lights).
5 Mile Tempo Run in 42:18.
Brad Smith
on Saturday, June 22, 2013 at 11:09 am
3s bike wod
Bike: 4:00 on, 3:00 off (1.57, 1.57, 1.55, 1.53, 1.54)
on Saturday, June 22, 2013 at 12:22 pm
S&C (Rx):


~14 min
Brad Williams
on Saturday, June 22, 2013 at 04:06 pm
6/22/13 WOD
Long 2 Sport "brick" this morning. 53 mile hilly bike 3:03 hours. I was either going up or down. 3.85 mile run after- 33:25 min. again; either up or down.

CFE was so beneficial in this WOD. Run cadence was quick and able to keep good form on bike and run thanks to all the S&C WODS. Mental capacity was also tested because I wanted to stop on those hills a lot, but just remembered how I pushed through some of those S&C WODS and that helped me. Used 3Fuel too. Helped me stay strong and kept cals in me for whole day.

Stick, Lacrosse Ball, and Foam Roller Smashes after getting home. Stretched before supper. Great training day today.
Brad Williams
on Saturday, June 22, 2013 at 04:31 pm
Forgot to post....Great run Jake! Your looking strong! Congrats on the finish.
Jake Fisher
on Monday, June 24, 2013 at 11:01 am
RE: Picture
Thanks Brad!
Comments are closed for this post.