W.O.D.: Tempo | Time Trial

Sunday, February 02, 2014 • EnduranceTempo, Time Trial



Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 12M TT

Run (SUN): 5M TT

Row (SUN): 5k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1000m @ 85% 800m TT pace

Bike (OFF): OFF

Run (SAT or SI): 5M @ 85% 5k TT pace

Post sport and time to comments.


This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

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Comments (4)

Brad Williams
on Sunday, February 02, 2014 at 05:50 am
2/2/14 WOD
TT Bike this morning. 15 min. Warm-Up (Spin), 2 x 36 min.(12 mile) TT/10 rec., 10 x 30/30 Int., 10 Rec.

Tried a more dynamic S&C WOD this after w/20# DB Walk Lunges, Renegade Row, and DB Burpee Deadlifts. Made 2.5 Rds. and had to stop because every time I kicked legs back for Push-Up position in Burpee hip/side of knee hurt like heck.

Stretching and some lacrosse ball work for mobility after and will get more later on. Doctor appointment tomorrow hopefully telling him about stalemate in treatment progress will cause some changes.
Jeff Ford
on Sunday, February 02, 2014 at 10:30 am
10K PRs
Hit a couple of PRs at Tybee RunFest 10K in Tybee Island, GA yesterday. Sub 43 for Lindsay Martin and Sub 35min for me 3rd overall.


on Sunday, February 02, 2014 at 12:45 pm
5 mile TT
33:57 on rolling terrain
6:47 pace
on Sunday, February 02, 2014 at 05:43 pm
Did some light squatting in preparation for a new pr this week, worked up to 1 rep at 95% of current max (felt easy)

Then went for a swim, focused on technique, did about 1km all up with varying intensities,

Did the 5M (8Km) run this morning, did it in 40 minutes, fairly happy with that (not my best by far) but haven't been running for a while so cant complain,

Get my bike back this week, so will be able to do my first sprint tri this weekend, hoping for some favourable weather conditions.

Congratulations Jeff on a sub 35 for 10km, I would take that any day of the week.
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