W.O.D.: Tempo | Time Trial

Saturday, July 06, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Total Reps:

2:00 - Muscle Ups

6:00 - Burpees

2:00 - Muscle Ups

Post total reps for each 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): 800m @ 80% 1000m TT pace

Bike (SUN): 20M @ 80% 25M TT pace

Run (SUN): 10k @ 80% 10k TT pace

Row (SUN): 10k @ 80% 10k TT pace

Ruck (SUN): 6M @ 80% 8M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 10M TT

Run (SUN): 3M TT

Post sport and time to comments.

Full Potential Endurance at the Civilian Military Combine

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Comments (5)

on Saturday, July 06, 2013 at 09:55 am
Road Bike
22.2 miles at 17.7mph average. I definitely wasn't following a steady tempo. Need to have my bike computer mounted were I can see it
Brad Williams
on Saturday, July 06, 2013 at 12:36 pm
7/6/13 WOD
77 mile bike ride this morning- 3:45:35 hours. Skipped the run after because I wanted to get more ride time. Without all the slow downs at crossing on the Pere-Marquette Rail Trail AVG. was probably closer to 22 mph. Pleased with ride.

Used 2 bottles of water, 2 bottles of 3Fuel + PowerAde, and 2 Clif Shots, 1 ZBar, and 1 Honeystinger Wafer and it worked well.

Stretching and muscle smashes for mobility. 200's tomorrow may hurt a little.
Chad Brinkley
on Saturday, July 06, 2013 at 01:00 pm
Swim WOD
7/5/2013: I did the swim WOD in the PM. 400 meter Warm Up (200 FS, 200 Drills), 6x200 meters with 2:00 Rest (3:58/3:57/3:55/3:57/3:59/4:02), 400 Cool Down + Mobility.

In the AM, I did the local S&C WOD: 3 rounds for time of [5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats), Row 500 Meters] Time was 21:22 RX.

7/6: No endurance today. I did a scaled version of the local HERO WOD instead - THE SEVEN - 7 Rounds for time of [7 Hand Stand Push Ups (2 Ab Mats), 7 Thrusters @115, 7 Knees to Elbow, 7 Deadlift @245, 7 Burpees, 7 KB Swings @70, 7 Pull Ups] Time was 41:18. That is a time PR using more weight than I did the last time I did this WOD.

The plan for tomorrow is to do a Bike-Run Brick.
Alan Pamayo
on Saturday, July 06, 2013 at 01:08 pm
74 Total Reps

2 Muscle Ups
72 Burpees
0 Muscle Ups
on Tuesday, August 27, 2013 at 05:34 pm
7/6/13 (8/27/13)
87 reps

11, 68, 8
Comments are closed for this post.