W.O.D.: Tempo | Time Trial

Saturday, December 07, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

"Death by Burpees"

Perform 1 burpee in minute 1

Perform 2 burpees in minute 2

Perform 3 burpees in minute 3

Continue until you cannot complete the given # of burpees in the time allowed

Post number of rounds completed 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): 1000m @ 85% 800m TT pace

Bike (SUN): 12M @ 85% 15k TT pace

Run (SUN): 5M @ 85% 5k TT pace

Row (SUN): 5k @ 80% 2k TT pace

Ruck (SUN): 8M @ 85% 5M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 5k TT

Post sport and time to comments.

Human Ancestors Were Nearly All Vegetarians

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Comments (2)

Brad Williams
on Saturday, December 07, 2013 at 06:08 am
12/7/13 WOD
Tempo Bike/Row "brick" this morning. Bike- 20 min. Warm-Up (Spin, 1 Leg Drills, pace Increase), 40 min. (12 mile) Tempo/5 rec., 15 x 30/30 Int, 10 min. Cool-Down.

Row- 5K Tempo- 21:11 min., 5 min. Cool-Down. 6000m.

Stretching & Smashes for mobility.

No PT Rx'd by Doc. He did some movement tests and I have a pinched/twisted/irritated nerve in the L4/L5. Got a cortisol-steroid pack. I can feel progress because I woke up not in excruciating pain this AM. Shin and side of thigh/knee still hurt from nerves, but I'm feeling much better mentally and physically.
on Saturday, December 07, 2013 at 08:27 am
Death by burpees
Got 15 rounds in. Would have liked to get more.
Comments are closed for this post.