W.O.D.: Tempo | Time Trial

Sunday, April 06, 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 @ 80% race pace

Bike (SUN): 15k @ 80% race pace

Run (SUN): 5k @ 80% race pace

Row (SUN): 8k @ 80% race pace

Ruck (SUN): 10k @ 80% race pace, 65# Ruck/Boots/Utes, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 10k TT

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.

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Comments (2)

on Sunday, April 06, 2014 at 04:27 am
Training has been terrible since Friday, Friday AM: went for a bike wod, trying to dial in my cadence and gear selection,
Start in low gear, get cadence up to 100+, increase resistance, keep high cadence for 2 minutes, until cadence is below 90.
Got absolutely nothing out of it.
Was tired and sick and unmotivated. My technique was terrible, was bouncing out of the saddle at low cadences.
Saturday was meant to do a heavy squat workout, didn't happen.
Today I got my motivation back, just needed a few days rest.

Bike TT: did 36km, but gps kick in after 15km, don't know why. so did 21km in 39 minutes, which is good for me. Got in and did a 4.3km run after in 18:19 minutes. I should have gone faster which is annoying, especially after I rested.

Anyway, bit of a deload this week, before an oly try this weekend, then 2 more weeks then a HIM.
Brad Williams
on Sunday, April 06, 2014 at 06:14 am
4/6/14 WOD
Long Run this morning. 13.26 miles- 1:59:46 hours. I think I picked the hilliest route I could. After running through a rolling metro park, it seemed like false flat after false flat after false flat. Lots of mobility work today.
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