W.O.D.: Tempo | Time Trial

Sunday, June 29, 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 @ 85% 1600m TT pace

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

Run (SUN): 10M @ 85% 10M TT pace

Row (SUN): 10k @ 85% 10k TT pace

Ruck (SUN): 15M @ 85% 15M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1600m @ 85% 1600m TT pace

Bike (OFF): OFF

Run (SAT or SI): 10M @ 85% 10M TT 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.


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Comments (1)

Brad Williams
on Sunday, June 29, 2014 at 10:27 am
6/29/14 WOD
Long bike ride this AM. 60 miles- 2:58:57 hours and 30 min. run after- 3.5 miles.

Actual speed for bike was around 21.5-22 mph, but we had to roll through crossings and when we got back into town there was quite a bit of traffic.

Will get in mobility later. Great training day today.
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