W.O.D.: Tempo | Time Trial

Sunday, March 23, 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): 800m @ 85% 500m TT pace

Bike (SUN): 15k @ 85% 20k TT pace

Run (SUN): 5k @ 85% 5k TT pace

Row (SUN): 3k @ 85% 2k TT pace

Ruck (SUN): 10k @ 85% 10M TT pace, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 800m @ 85% 500m TT pace

Bike (OFF): OFF

Run (SAT or LI): 5k @ 85% 5k TT 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.

Overland Park CrossFit hosts a CrossFit Endurance Seminar, April 12-13th Sign Up Today!

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 (7)

on Saturday, March 22, 2014 at 06:47 pm
I am returning to running after two years. Certainly I haven't run a 5K recently. What pace should I use for 85% 5k TT pace?
on Saturday, March 22, 2014 at 08:39 pm
Bike TT
Did a 50mile bike TT (longest ride I've every done by 25 miles), so I was under no illusion that I would struggle....and I did.....but in a good way.

The only problem I had was comfort on my bike (my seat was causing massive problems down there), just due to not being in that position long enough. I could maintain a high cadence and high pace until I had to give in to the pain and recover. In terms of physical endurance, I was fine right until the end.

TT 50 Mile: 2:38min.30km/hr.
on Sunday, March 23, 2014 at 08:47 am
RE: Pacing
Hey Dusty,

I'm sure you have a goal pace once your training gets ramped up?

Shoot for 80-85% of that goal pace .

You can also figure that stuff out here: http://www.mcmillanrunning.com/
on Sunday, March 23, 2014 at 01:01 pm
Running WOD
Did a 40km run in 3h34min. Target was a 4h run but motivation and water was out! :-)
Brad Williams
on Sunday, March 23, 2014 at 01:34 pm
3/23/14 WOD
Long run this morning. 11.13 miles 1:43:35 HRS. Legs were definitely tired from 2 Hour Spin Class and "brick" run after. Going into wind on way back too didn't help either :)

After trip home from parents. 1 hour recovery spin and modified yesterday's S&C WOD. 3 RD. 1 min./30 rec. of 25# Renegade Rows, Pistols (held on to chair to get deeper), Burpees. #1- 39,16,17 #2- 43,18,19 #3- 44,19,20.

Mobility after run and some after WOD. ESI shot has kept me pain free and it felt great to do these exercises full speed. Hopefully pain stays away for good.
on Sunday, March 23, 2014 at 04:11 pm
Bike 11.8 miles 40:20 3:25/mile 17.6 mph
Mainly small rolling hills, one steep downhill around 6 mile mark, rest of the way was a small grade uphill, drizzling, 5-10 mph headwind was trying to get in a short ride before a big storm was rolling in.
on Sunday, March 23, 2014 at 06:03 pm
WOD 3/23
13.1 mile run - 1:40
Comments are closed for this post.