W.O.D.: Tempo | Time Trial

Sunday, April 27, 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 TT

Bike (SUN): 25M TT

Run (SUN): 12M TT

Row (SUN): 10k TT

Ruck (SUN): 18M TT, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 25M TT

Run (SUN or SI): 12M 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)

Brad Williams
on Sunday, April 27, 2014 at 06:28 am
4/26/14 WOD
7.17 mile Run- 1:04:18, "Brick" Bike- 30 min. Steady, 6.42 mile "Brick" Run- 58.24 min. Hard day today, but got to get the long runs in.

Lacrosse ball and foam roller smashes for mobility. Also, worked on the ankles since they have been tight lately. I'm getting a massage later too and I know that will aide in recovery too.
on Sunday, April 27, 2014 at 06:07 pm
long interval
3 x 10:00 on, 5:00 off today. 1:30M, 1:29M, 1:28M. Average pace was somewhere in the sub-8 minute range. Not bad, considering I have to deal with Brooklyn traffic! Pool tomorrow!
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