W.O.D.: Tempo | Time Trial

Sunday, March 02, 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): 1600m TT

Bike (SUN): 25M TT

Run (SUN): 12M TT

Row (SUN): 15k TT

Ruck (SUN): 15M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN or SI): 1600m @ 85% race pace

Bike (OFF): OFF

Run (SAT): 10M @ 85% race 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.

CrossFit Montpellier

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Comments (5)

on Sunday, March 02, 2014 at 03:47 am
starting off
I am coming back to running after several years of not running and I never ran 10 miles even when I was running regularly. Should I attempt to run the entire 12 miles or scale to a 5K or 10K (the longest I used to ever run)?
Brad Williams
on Sunday, March 02, 2014 at 06:05 am
3/2/14 WOD
Did the single sport bike 25 mile TT this AM. 30 min. Steady, 1:20 TT (Mix of climbs and flats, 15 min. Steady, and 10 min. Drill Down (3 x 1 leg Drills).

Stretching after and smashes later on. Skipped run after because hamstrings and calves were sore.
Brad Williams
on Sunday, March 02, 2014 at 09:57 am
RE: Starting Off
Dustin, I feel your pain. I've had a pinched nerve/herniated disk in my back since mid-November. I was lucky enough to be able to swim, bike, row, and do the S&C WODS. I started running again this week. I ran 3 miles Tuesday, 6 Thursday, and 9 yesterday. My run yesterday was around 9:18-9:25 pace. I was at 8-8:15 for longer runs if that says how much I'm behind.

Go with the 3 miler to gauge yourself. Then build from there. Since you have never ran farther than a 10K, 3 miles is plenty and take it slow too. Hope this helps.
on Sunday, March 02, 2014 at 11:08 am
WOD 3/2
Run 12m TT
Legs sore today, snow covered roads.

Dustin - you should only progress as you ability allows. Universal Law of Scalability! Focus on the skill of running then progress as you see fit. The WODS listed are a guiding light. You don't have to be a slave to the Rx.
on Sunday, March 02, 2014 at 11:38 am
re.dustin starting off
i think the general consensus would be to maybe sub the long run for the long intervals posted during the week after such a long absence...i may be wrong though,lol
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