W.O.D.: Tempo | Time Trial

Sunday, February 16, 2014 • EnduranceTempo, Time Trial



Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1200m TT

Bike (SUN): 30k TT

Run (SUN): 8M TT

Row (SUN): 8k TT

Ruck (SUN): 10M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 8M TT

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)

on Sunday, February 16, 2014 at 01:12 am
3S Training
Hamstrings were hurting from deadlifts on Friday, so decided to do wod from bike SS instead of planned bike-run brick.

Did a 30km TT in 55:26. Strong headwind for half of the course so I'm happy with this time, for me anything over an average speed of 30km/hr at this stage is great.

Tri coming up in a week, training is going well.
Brad Williams
on Sunday, February 16, 2014 at 08:50 am
2/16/14 WOD
Strength & Conditioning this morning. 100# Ground-to-Overhead- 6 sets/5 reps. 65# Clean-to-Lunge-to-Front Squat/3 sets/5 reps.
Circuit- 5 Rds.- 10 Alternate Arm 40# DB Snatches, 20 Alternate Arm Battle Ropes- 4:31 min.

Interval bike after. 15 min. Warm-Up (Spin, Pace Increase), 4 x 2 min. at 65-70 cadence,1 min. 90-95 Cadence, 2 min. 65-70, 1 min. 90-95, 1 min. 65-70, 1 min. 90-95, 1 min. AMRAP of Air Squats: 64,63,67,65 reps. 18 min. Cool-Down.

Felt good again this morning. A couple more weeks of physical therapy should be me running again. It was nice to be able to get some combo lifts in this AM too. Air Squats for bike WOD were close to where I was at at this time last year.

Smashes for mobility and more stretching later on.
on Sunday, February 16, 2014 at 10:34 am
WOD 2/16
8 mile TT - 58:26
Rolling snow covered terrain
Johnny C
on Monday, February 17, 2014 at 09:08 pm
WOD results
8 mile TT - 1:06:33.

22-lb weight vest, 1/2" snow-covered trail.
Comments are closed for this post.