W.O.D.: Tempo | Time Trial

Sunday, March 09, 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 @ 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.


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)

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 :)


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.
on Sunday, March 09, 2014 at 04:04 pm
WOD 3/9
2 Hour trail run. Sweet!
on Monday, March 10, 2014 at 03:39 am
10 mile run 1:21:08
Comments are closed for this post.