W.O.D.: Tempo | Time Trial

Sunday, February 09, 2014 • EnduranceTempo, Time Trial



Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN):1200m @ 85% 1000m TT pace

Bike (SUN): 15M @ 85% 12M TT pace

Run (SUN): 8M @ 85% 5M TT pace

Row (SUN): 7k @ 85% 5k TT pace

Ruck (SUN): 10M @ 85% 8M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SUN): 15M TT

Run (OFF): OFF

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 (3)

Brad Williams
on Sunday, February 09, 2014 at 06:15 am
2/9/14 WOD
Steady 6000m Row/Ski on the C2 Rower/C2 Skier- 27:50 min. Drill/Skill Based Swim after. Swim Drills- FS, Kick, Pull, 5 Beat Kick, Float & Paddle, Fins, 6-3-6, 1000m. Lastly, TT Bike- 10 min. Warm-Up (Spin), 45 min.(15 Miles), 5 min. Cool-Down.

Foam Roller, lacrosse ball smashes for mobility. Got up wrong last night one time and got that laser like pain down hip which made the WODS this AM hurt more. MRI results will be in this week so hopefully I will know how much longer I have to live like this then.
on Sunday, February 09, 2014 at 01:32 pm
WOD 2/9
8 mile run - 60 minutes
John Rushin
on Sunday, February 09, 2014 at 06:15 pm
WOD Feb 9, 2014
Rode the bike on a CompuTrainer today simulating the Columbia, MD Triathlon bike course. Warmed up with a 2M easy spin and 6M at tempo pace. Then went for the 15M TT. Time ended up being 48:54.

P.S. First day on my new road bike! Cervelo S2 LE!
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