W.O.D.: Tempo | Time Trial

Saturday, September 21, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time:

15 - Kettlebell Snatches R-Arm (1.5/1)

15 - Kettlebell Snatches L-Arm (1.5/1)

Run 800m

15 - Kettlebell Snatches R-Arm (1.5/1)

15 - Kettlebell Snatches L-Arm (1.5/1)

Run 800m

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 TT

Bike (SUN): 15M TT

Run (SUN): 5k TT

Row (SUN): 2k TT

Ruck (SUN): 5M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 800m @ 80% RPE

Bike (SUN): 5M @ 80% RPE

Run (OFF): OFF

Post sport and time to comments.

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Comments (4)

Hunter Leo
on Saturday, September 21, 2013 at 02:40 am
Won't be WoDing today....
I have a century to ride!

I haven't been following any of the traditional (distance) type training for a while now. I've been pretty pure into CFE trisport and then CFE cycling for a few months now. I love it. Today will be a big field test of the training.

I'm excited.

Good luck to all of you today! Get some!

M / 26 / 6' / 180 lbs
Brad Williams
on Saturday, September 21, 2013 at 05:49 am
9/21/13 WOD
Tempo bike-run "brick" this morning. Bike- 20 min. Warm-Up (Spin, 1 leg drills, pick-ups), 3 x 15 min./5 rec. Tempo, 5 min. Cool-Down. "Brick" Run- 5K Easy- 25:43 min.

Stretching for mobility after. Easier run after bike really helped me recover. I feel great right now. It also felt good to run easy and not push hard for once. I think it helped me mentally more than anything. Enjoy the college football today. Sparty On!
on Saturday, September 21, 2013 at 09:28 am

Used 10# kettlebell. First time doing this exercise and wanted to work on form verse using the rx'd weight. Followed it up with 5x5 squat, bench, and barbell rows.

Good workout.
on Tuesday, September 24, 2013 at 08:18 pm
9/24 completed
2 mile warm up run

12:48-- 11 lb KB, hilly 800 m run

Then spin DVD workout on the trainer, 14 total miles different intervals/tempo work..
Comments are closed for this post.