W.O.D.: Tempo | Time Trial

Sunday, June 15, 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 @ 85% RPE

Bike (SUN): 15M @ 85% RPE

Run (SUN): 10k @ 85% RPE

Row (SUN): 10k @ 85% RPE

Ruck (SUN): 12M @ 85% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 15M @ 85% RPE

Run (SUN): 10k @ 85% RPE

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 15, 2014 at 12:28 pm
6/15/14 WOD
Strength Recovery along with mobilty today. Hamstrings and calves are pretty sore and crunchy. Wore recovery tights on way home from parents which helped too. Feeling a lot better after a nap this afternoon and being off feet.
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