W.O.D.: Tempo | Time Trial

Saturday, January 04, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

5 Rounds For Time of:

500m - Row

400m - Run

Post times 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): 1400m @ 85% 1200m TT pace

Bike (SUN): 20M @ 85% 30k TT pace

Run (SUN): 10M @ 85% 8M TT pace

Row (SUN): 10k @ 85% 8k TT pace

Ruck (SUN): 12M @ 85% 10M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1200m TT

Bike (OFF): OFF

Run (SAT or SI): 10M @ 85% 8M TT pace

Post sport and time to comments.

IM Cozumel - Jeff Ford - FIRE Coach Consulting

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Comments (4)

on Saturday, January 04, 2014 at 03:49 am
10M run
on Saturday, January 04, 2014 at 04:49 am
Just wanted to say thanks for the site. I've been following since 2009 time frame and results have been great.
Brad Williams
on Saturday, January 04, 2014 at 12:09 pm
1/3/14 WOD
Tempo bike this morning. 20 min. Warm-Up (Spin, 4 x 1 min. Leg Drills, Pace Increase), 1:15 hour tempo. 15 min. Cool-Down.

Stretching, foam roller, and ice after getting back to Westland from parents.

Might take a rest day tomorrow since we are suppose to get a big snow storm here in MI tonight and all day tomorrow. Felt pretty good leg hurt some after, but icing has helped. More therapy next week and gonna try running and swimming over the weekend.
on Saturday, January 04, 2014 at 03:20 pm
RE: Thanks
That's great Gene!

Thanks for being part of the community!
Comments are closed for this post.