W.O.D.: Tempo | Time Trial

Sunday, June 08, 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): 20k TT

Run (SUN): 4M TT

Row (SUN): 5k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN or SI): 1600m @ 80% race pace

Bike (OFF): OFF

Run (SAT): 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.

The Cell

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Comments (1)

Brad Williams
on Sunday, June 08, 2014 at 06:26 am
6/8/14 WOD
TT bike this AM. 20 min. Warm-Up (spin, 2 x 1 leg drills, pace increase), 40 min. TT/10 rec., 2 x 18 min.(10K) TT/4 rec. 30 min. Steady, 16 min. Cool-Down.

Wanted to run after, but hamstrings would have nothing of it after long run yesterday. Dynamic stretching and hamstring flossing after. Will get some lacrosse ball smashes later.
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