W.O.D.: Tempo | Time Trial

Sunday, March 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): 1600m-3200m TT

Bike (SUN): 25M-50M TT

Run (SUN): 13.1M TT

Row (SUN): 13.1M TT

Ruck (SUN): 18-20M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

"Olympic Distance Tri"

Swim (SUN): 1.5k

Bike (SUN): 40k

Run (SUN): 10k

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 Merrimack hosts a CrossFit Endurance Seminar, April 5-6th Sign Up Now!

Click here to subscribe to our mailing list!

Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (2)

Brad Williams
on Sunday, March 16, 2014 at 06:14 am
3/16/14 WOD
Long run this morning. 10 miles w/10 hill repeats- 1:30:50 hours. Inclines were at least .30-.40 miles. I should've timed them.

S&C shortly after. Squats 115#/3 sets/10 reps. 5 Rds. of 7 85# Back Squats, 25 Tuck Jumps- 7:06 min. 5 Rds. of 10 85# Bench Press, 10 20# Ball Slams- 4:34 min.
CORE- 2 x 20 sec. Bottom of Overhead Squat Hold.

Smashes for mobility. Will get some stretching in later. Lots of good college basketball on today. Selection Sunday is one of my favorite days of the year.
on Monday, March 17, 2014 at 11:08 am
Never done distance on the rower, could only do 10k 41:15. I need to pace myself better to start out with.
Comments are closed for this post.