W.O.D.: Tempo | Time Trial

Saturday, October 05, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Muscle Ups

GHD Sit Ups

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): 400m TT

Bike (SUN): 20M TT

Run (SUN): 6M TT

Row (SUN): 1k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 800m @ 85% RPE

Bike (SUN): 12M @ 85% RPE

Run (OFF): OFF

Post sport and time to comments.

Eat Real Food.

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Comments (1)

Brad Williams
on Saturday, October 05, 2013 at 03:56 pm
10/5/13 WOD
Tempo Bike this morning. 20 min. Warm-Up (Pace, 1 Leg Drills, Spin), 40 min. Tempo (12 miles), 20 min. steady, and 10 min. Cool-Down. "Brick" Run after. 4 Rounds of 400m Run,100m Walk Lunge-13:22 min.

Stretching and lacrosse ball for mobility. Great WOD this AM. Lunges made this a lot more difficult. Wanted to run trails tomorrow, but we got a ton of rain today and suppose to get more tonight here in MI. I may try the CF Mainsite WOD tomorrow on the treadmill.
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