W.O.D.: Tempo | Time Trial

Saturday, September 07, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

5:00 - Max Distance Handstand Walk


4:00 - Max L-Sit


3:00 - Max Distance Handstand Walk


2:00 - Max L-Sit


1:00 - Max Rep Muscle Ups

Post results 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 TT

Bike (SUN): 10M TT

Run (SUN): 13.1M TT

Row (SUN): 8k TT

Ruck (SUN): 15M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

SATURDAY is the 3S rest day

Swim (OFF): OFF

Bike (SUN): 20M TT

Run (OFF): OFF

Post sport and time to comments.

Doug Katona Pushes the Edge with Athlete Cell


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Comments (3)

Brad Williams
on Saturday, September 07, 2013 at 06:11 am
9/7/13 WOD
Bike-Run-Bike "brick" first. Bike #1- 15 minute Warm-Up(spin, pick-ups), 30 minute Hill TT, 4:01 Transition to change shoes and wait for Garmin to sync, 26 min. Tempo Run alternate 6:30 min. flat,hills- 3.43 miles, 3:19 Trans back to bike, 30 min. Flat TT, 5 min. Cool-Down.

Strength & Conditioning about 15 minutes later. Did the CF Mainsite WOD. "Barbara". I scaled it to 1/2 of each exercise and recovery. 5 sets of 10 Pull-Ups, 15 Push-Ups, 20 Sit-Ups, 25 Squats/1:30 rec- 1:42,1:34,1:29,1:31,1:18 min. Couldn't get rhythm for kip Pull-Ups until last set.

Stretching for mobility after. Lots of good college football games to watch today. Should be fun!
on Saturday, September 07, 2013 at 11:46 am
ss run
13.1M - 1:45:36
I'm still struggling to find a good nutrition solution.
Brad Smith
on Saturday, September 07, 2013 at 01:28 pm
3s bike wod
20 miles (56:44 - 21.2 mph)
Comments are closed for this post.