W.O.D.: Tempo | Time Trial

Sunday, March 09, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1200m @ 85% Race Pace

Bike (SUN): 20M @ 85% Race Pace

Run (SUN): 15k @ 85% Race Pace

Row (SUN): 12M @ 85% Race Pace

Ruck (SUN): 12M @ 85% Req. Pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 25M TT

Run (SUN): 12M @ 85% Race pace

Post sport and time to comments.


STRENGTH & CONDITIONING RECOVERY

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 Soto Endurance



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Comments (4)

Tim
on Saturday, March 08, 2014 at 10:22 pm
Mini Srpint Tri
Got asked to fill in, at a corporate tri on Friday, was more than happy to help out :)

400/10/4

Bit of fun, but I used it as a training run.

Rough swim course which made it hard.

Bike course was hard as there was a turn every 500m, kept it in a high cadence, and found success there.

Run: Flat course.

T-1 + Swim: 10:08 (had to change teams)
T1: 3:35
Bike: 21:54
T2: 0:44
Run: 18:04

Total: 54:25

Not great times on paper, but the course was deceptively hard (apart from the run) with a large transition area and the added time of changing teams over, so I'm happy with this time.
Brad Williams
on Sunday, March 09, 2014 at 09:19 am
3/9/14 WOD
Skill/Cadence WOD first. 13 min Warm-Up (Drills, Pace Increase, Sprints, Mobility), 4 x 400m/Drill Recovery- 1:45,1:45,1:45,1:44 at 94-96 cadence. 2 x 2 min./90 rec. .27,.26 miles at 91 cadence. 10 min Easy Run/Drill Cool-Down.

Strength Work shortly after. Deadlifts- 185#/5 sets/2 reps w/Jump Rope Runs between sets. 3 x 10 55# KB Swings, 10 KTE (not for time).

45 min. Spin along with mobility when I got home from parents. Really need to work my runs skills more to get my speed back. I will also try to get a few more S&C WODS in this week since I neglected those.
McCusker
on Sunday, March 09, 2014 at 04:04 pm
WOD 3/9
2 Hour trail run. Sweet!
Jon
on Monday, March 10, 2014 at 03:39 am
0309
10 mile run 1:21:08
Comments are closed for this post.