It’s the summer. You swim. You work out. You combine the two and you get some “Pool WOD’s.” Putting together pool WOD’s actually helped me find out a little more who I am as a business owner, and was the most satisfying group workout I’ve done. Today, I give you three Pool WOD’s by Coach Jen.  Enjoy! Ask me HERE if you have any questions!

Individual Pool WOD


50 meter Swim

25 KBS

50 meter Swim

25 Sit-Ups

Pool WOD


Partner WOD (2 people)

4 Round for Time (2 ea.)

15 Push-Ups

30 Squats

100 m Swim

Pool WOD Complete

Team WOD (3 people)

1: Swim 20 Meters/ 10 KB Goblet Squats

2: Swim 20 Meters/10 Pull Outs

3: Swim 20 Meters/10 Push Press (5 each arm)

1: Swim 20 Meters/10 Pull Outs

2: Swim 20 meters/10 Push Press (5 each arm)

3: 10 KB Goblet Squats/Swim 20 Meters Swim

1: Swim 20 Meters/10 Push Press (5 each arm)

2: Swim 20 meters/10 KB Goblet Squats

3: Swim 20 meters/10 Pull Outs

Pool WOD


AUTHOR: Jen Rulon

I’m Jen Rulon, A Triathlon Coach And A Public Speaker. I’ve been coaching USA Triathlon Level 1 for 16+ years and I’ve received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlete coaches to successfully grow their businesses using my own proven methods. My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 14x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

No Comments

Leave a Reply

Skip to toolbar