W.O.D.: Tempo | Time Trial

Sunday, June 22, 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): Max Distance in 30:00

Bike (SUN): Max Distance in 30:00

Run (SUN): Max Distance in 30:00

Row (SUN): Max Distance in 30:00

Ruck (SUN): Max Distance in 30:00, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1600m TT

Bike (SUN): 25M @ 85% RPE

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 22, 2014 at 07:02 am
6/22/14 WOD
Tempo run first. 7.65 miles- 1 hour, Interval bike- 2 x 9 min. (5K)/2 rec., 5 min. Cool-Down, 4.5 mile endurance run- 40 min.

Stretching and lacrosse ball smashes for mobility. Tough one this AM. Excited to feel legs respond so well after hilly "brick" yesterday.
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