W.O.D.: Tempo | Time Trial

Sunday, May 18, 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): 1200m @ 85% 1000m TT pace

Bike (SUN): 20M @ 85% race pace

Run (SUN): 15k @ 85% race pace

Row (SUN): 10k @ 80% 8k TT pace

Ruck (SUN): 15k @ 85% required pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SUN): 20M TT

Run (OFF): OFF

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 (3)

Brad Williams
on Sunday, May 18, 2014 at 06:47 am
5/18/14 WOD
Run-Bike-Run this morning. 8 mile Run- 1:10:50, 30 min. Endurance Bike, 5 mile Run- 47:14 min.

Stretching, lacrosse ball, and foam roller for mobility. Did the Athletes Cell Posterior Chain recovery protocol after too. Probably will cut swim a little short tomorrow to get an S&C WOD in. Only got two in this week and I need more. Could feel a slight "break" on second run today. Can't have that.
on Monday, May 19, 2014 at 11:38 am
WOD 5/19/14
Heavy Snatches this morning: hit a new 1RM - 167lbs. Happy!

Swim 1000m TT = 26:05
Longest swim I've ever done straight through. Got easier actually, the more I just got into the groove.

on Monday, May 19, 2014 at 08:07 pm
SS Run
After a few weeks off, setting new goals getting motivated again, I'm back into it,

Did the 15km at 85% pace, don't have a 'race pace' for 15km, and wasn't prepared to do a TT as I'm coming back into it, so decided to do HR based training, keeping my HR between 157-153 bpm.

15km took me 1:35, which is slow, I would expect it to take less than 75 minutes. But HR average was 150 which shows I could have gone a little bit faster, but its my first HR based session so I did ok I guess.
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