W.O.D.: Tempo | Time Trial

Sunday, May 25, 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 TT

Bike (SUN): 15M TT

Run (SUN): 6M TT

Row (SUN): 10k TT

Ruck (SUN): 10M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 6M 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 (1)

Brad Williams
on Sunday, May 25, 2014 at 06:28 am
5/25/14 WOD
Endurance Run-TT Bike "brick" this morning. 5.1 mile Run- 46:16 min., 10 mile TT Bike-27:22 min., 17 min. Cool-Down.

Dynamic Stretching for mobility. Wanted to get second run in, but I was still fatigued from long WOD yesterday and TT ride finished me off. Last 2 weeks of training have been good and now to taper for first triathlon of year next week in Holly, MI
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