W.O.D.: Tempo | Time Trial

Sunday, September 15, 2013 • EnduranceTempo, Time Trial



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:

RPE - Explained

Swim (SUN): 800m @ 80% RPE

Bike (SUN): 5M @ 80% RPE

Run (SUN): 3M @ 80% RPE

Row (SUN): 2k @ 80% RPE

Ruck (SUN): 3M @ 80% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Sunday is the 3S rest day

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 13.1M TT

Post sport and time to comments.

Whitney Darchuck representing 3FU3L

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Comments (3)

Brad Williams
on Sunday, September 15, 2013 at 06:52 am
9/15/13 WOD
Mixed the 13.1 mile run w/ the 1 on./1 rec. intervals this morning.

20 min. 2.39 miles, 16 x 1/1 rec. INT- 4.04 miles, 57 min.- 6.68 miles. 1:49:21 hours total. Running at a descent long run pace after those 1 min. Int. was hard. Glad I had 3Fu3l before. That is the best pre-run drink ever.
california screamin
on Sunday, September 15, 2013 at 02:37 pm
chose one?
Just to clarify: "choose one" litterly mean i chose one of the three sports. In other words, im really only doing 3ish Endurance wods per week. Please confirm. Thank you.
on Sunday, September 15, 2013 at 05:20 pm
RE: Chose one?
Yes, one endurance wod per day. Single sports athletes complete 3 endurance wods a week + 4-6 CF,3 strength wods. How to follow the schedule for 3S and SS is in the FAQ.
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