Jen Rulon

Summer. Summer. Summer. TIME!!! You swim. You work out. You combine the two, and you get some “Pool WOD’s.”

Since we are not doing much racing during this time, I wanted to offer you “Pool WOD Part Deux.” Enjoy the workouts and let me know if you knocked any in!

Individual Pool WOD

Shoulders, Abs Oh My WOD


50 meter Swim

25 KBS

50 meter Swim

25 Sit-Ups

Partner WOD (2 people)

While one person is swimming, the other one is doing the push-ups and squats

So Fresh and So Clean WOD

4 Round for Time (2 ea.)

15 Push-Ups

30 Squats

100 m Swim

Team WOD (3 people)

This is a tricky one but you will notice that one swims, while one is working out. If you want to challenge yourselves, do a 50-meter swim.

1: Swim 25 Meters/ 10 KB Goblet Squats

2: Swim 25 Meters/10 Pull Outs

3: Swim 25 Meters/10 DB Push Press (5 each arm)

1: Swim 25 Meters/10 Pull Outs

2: Swim 25 meters/10 Push Press (5 each arm)

3: Swim 25 meters/10 KB Goblet Squats

1: Swim 25 Meters/10 Push Press (5 each arm)

2: Swim 25 meters/10 KB Goblet Squats

3: Swim 25 meters/10 Pull Outs

Let me know if you did any of them! Post below OR tag me on Instagram!


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. 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.

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