W.O.D.: Tempo | Time Trial

Sunday, June 01, 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): 3 x 400m TT 5:00-8:00 recovery between efforts

Bike (SUN): 3 x 5k TT 5:00-8:00 recovery between efforts

Run (SUN): 3 x 1M TT 5:00-8:00 recovery between efforts

Row (SUN): 3 x 1k TT 5:00-8:00 recovery between efforts

Ruck (SUN): 3 x 2M TT 5:00-8:00 recovery between efforts, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 3 x 400m TT 5:00-8:00 recovery between efforts

Bike (SUN): 25M @ 85% race pace

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 (1)

Brad Williams
on Sunday, June 01, 2014 at 12:53 pm
6/1/14 Holly Olympic Tri Race Results
4th out of 6 in 35-39 age and 15/31 overall. 32:26 1500m swim (most of the was running up shoot), 2:05 T1, 1:25:18 for 40K bike, 56 T2, 52:17 10K Run. 2:52:59 hours.

Bike and run were really hilly. Bike was technical too. Lots of turns, ups/downs, and lots of bike traffic made it hard. I was right up there with bike/run in my age group, but guys in front all did sub 30 min. swims. Got to work on that. Overall, happy with performance.
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