W.O.D.: Tempo | Time Trial

Saturday, August 03, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

10:00 - Max Rep KB Snatch (1.5/1pood)

Post reps 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): 1200m @ 80% 800m TT pace

Bike (SUN): 15M @ 80% 12M TT pace

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

Row (SUN): 10k @ 80% 5k TT pace

Ruck (SUN): 15M @ 80% 12M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Saturday is the 3S rest day

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 10k TT

Post sport and time to comments.

Community Video – Peoples, We’ve Got to Stop Icing. A Year Later….

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Comments (6)

on Saturday, August 03, 2013 at 09:16 am
86 w/ 50# DB.
on Saturday, August 03, 2013 at 11:48 am
106 @ 1pood.

Firt time on this exercise... expecting some great bruising tomorrow
Brad Smith
on Saturday, August 03, 2013 at 12:15 pm
3s run wod
Run: 10k (42:55, 6:54 pace). Ran on all grass trails to get ready for a tri in a month that is a trail run. Slower than what I was hoping, but still feeling it from yesterday lifting for the first time in a few months. Overall, feeling good!
Chad Brinkley
on Saturday, August 03, 2013 at 01:05 pm
Nutrition Test 2
I did a second long brick today to test nutrition and pacing for my Ironman in September.

62 Mile Bike in 3:37:21.
6 Minute transition.
9.3 Mile Run in 1:31:52.

20 Minutes of Mobility afterwards.

Nutrition on the bike was 1 25 Ounce Bottle of ELOAD (Low sugar electrolyte replacement drink), 3 Moccachino Rice Bars (Made using Food Zone Portable Cookbook Recipe), and 2 16 Ounce bottles of water. Nutrition on the Run was 1 10 Ounce bottle of water and 1 10 ounce bottle of ELOAD.

I probably needed to take in more calories (a banana would have been awesome). This is, however, the first time I ever did a nutrition test where I didn't have either GI issues or a significant energy fade. I think using a combination of solids and liquids helped. Eating food with high water content that is easily digested also seemed to help. Info on digestion in the Feed Zone Portables Cookbook was very helpful. I think i finally have my nutrition plan figured out.
on Saturday, August 03, 2013 at 02:40 pm
Nutrition test 2
Great to hear you are getting things figured out for your race nutrition. Good to hear issues you have had in the past are getting resolved.
Charlie Douthwaite
on Sunday, August 18, 2013 at 09:45 am
96 and a torn hand. i vegot some work to do on refining the return phase of the kb snatch.
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