W.O.D.: Tempo | Time Trial

Sunday, April 20, 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 @ 80% RPE

Bike (SUN): 20M @ 80% RPE

Run (SUN): 10M @ 80% RPE

Row (SUN): 8k @ 80% RPE

Ruck (SUN): 15M @ 80%, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1600m @ 75% 1200m TT pace

Bike (OFF): OFF

Run (SAT or SI): 8M @ 80% 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.

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Comments (1)

Brad Williams
on Sunday, April 20, 2014 at 05:49 am
4/20/14 WOD
Tempo bike ride first. 15 min. Warm-Up (Spin, 2 x 1 leg drills, Pace Increase), 1 hour Tempo/10 rec., 25 min. Steady, 10 min. Cool-Down. 3.34 mile "brick" run after- 29.40 min.

I really wanted to stop after bike, but mind wouldn't let me. Glad to tough out hard WOD after long one yesterday.

Stretching for mobility. Happy Easter everyone. Make sure to enjoy the day with your family.
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