Summer Summer Summer Time

You swim. You workout. You combine the two, and you get a  “Pool WOD.”

As we are in the “unknown” with racing currently, what about giving these little workouts a try. What I LOVE about these workouts is that they are different, along with tapping into the anaerobic and the phosphagen system, that some triathletes don’t tap into.

Individual Pool WOD

Oh My Shoulders WOD

7:00 AMRAP (As Many Rounds as Possible)

Swim 20 meters

5 Push-Ups

Swim 20 meters

5 Pull-Outs (This is heading to the side of the pool and pulling yourself up to your waist. Very much like a muscle-up.)

(Do as many push-ups and pull-outs for your score)

Partner WOD (2 people)

The Swim Thruster WOD

4 RFT (Each person does 2 rounds of swimming/2 rounds of 20 DB Thrusters/10 Sit-Ups)

One Team Member swims 100 meters while the other team member does:

20 DB Thrusters

10 Sit-Ups

Team WOD (3 people)

Learning the ABC’s Pool WOD

A: 50-meter swim

B: 20 Air Squats/50 meter Kick with a kickboard

C: 15 Burpees/50 meter kick with a kickboard

A: 20 Air Squats/50 meter kick with a kickboard

B: 15 Burpees/50 meter kick with a kickboard

C: 50 meter Swim

A: 15 Burpees/50-meter kick with a kickboard

B: 50-meter swim

C: 20 Air Squats/50 meter kick with a kickboard

Interested in more? Comment below and I can add more for next week. Just let me know!

AUTHOR: Jen Rulon

I am Jen Rulon, a Coach, Kona Finisher and a Public Speaker. I’ve been coaching triathletes for 18+ years and I received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlon coaches to successfully grow their businesses using my own proven methods. I currently work with women on finding their own voice and journey to finding their "Champion Status" in their own eyes! 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 15x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

2 Comments
  • Hannah

    More more! These are amazing , coach! Can’t wait to try.

    July 8, 2020

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