W.O.D.: E Tempo / Time Trial Day 1 Week 1


Three rounds for time of:

8 Hang Power Cleans, 135/95

10 Ring Rows

12 Glute-Ham Raises

Post time to comments.


3+ Hours Before CFE Strength & Conditioning WOD. Follow immediately with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SUN): 30 Minute TT

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 5 Mile TT with 35# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SAT): 30 minutes @ 85% effort

Run (OFF): 5k @ 85%

Post sport and time or distance 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 (9)

Nick W
on Saturday, April 07, 2012 at 08:43 am
as Rx'd 8:36.

Hoping to see you guys out at Hilton Head. Still trying to make sure I can make it. Who is going to be the primary instructor out there?
on Saturday, April 07, 2012 at 09:13 am
Anyone have a sub for glute-ham raises?
Brad Williams
on Saturday, April 07, 2012 at 09:32 am
4/7/12 WOD
10 mile run this morning with one of my friends. 1:24 minutes. Kinda hoping this volume will pay-off once racing starts. Tempo bike with some intervals tomorrow. Then, tapering up to the Martian 1/2 Marathon next Saturday.
on Saturday, April 07, 2012 at 09:33 am
3S bike
30:00 9.2M

Too many squats at my box this morning. This ride was so much tougher than it should have been.
Kole Trickle
on Saturday, April 07, 2012 at 10:05 am
on Saturday, April 07, 2012 at 11:54 am
How to Ruck?
So I was watching whiteboard wednesday about the new rucking WOD's. Besides the weight vest and the pace is there anything different between rucking and running? Is there any difference in form? I'm getting ready for a Tough Mudder and thought I wold incorporate a ruck or 2 a week. Thanks!
Chad Brinkley
on Saturday, April 07, 2012 at 12:28 pm
Weekend WODS
I ended up doing the three sport Interval Swim on Friday since I had a race scheduled for today: 800 Warm Up (200 Free Style, 200 Drills, 200 Pull, 200 Kick); 6x100 (75 at 90%, 25 easy); 800 Cool Down (200 Kick, 200 Pull, 400 Freestyle).

Friday's S&C:
Strength: Linear Strength Progression -
Back Squat 5x5 (165 LB)
Bench Press 5x5 (125, 135, 145, 155, 4x165 before failure)
Power Clean 5x5 (95, 105, 115, 125, 135)

Conditioning: 3 Minutes of Ball Slams @50, 2 Minutes of Box Step Ups @24", 1 Minute of Air Squats, 6 Minutes to Achieve a 1 Rep Max on Snatch (128 Reps; Snatches @95, 115, 125 PR, 135 Fail)

Today I had an 8K Race. The course was a little off so the distance was more like 4.5 miles. Time was 30:02 (Pace was 6:40 per mile)

I was too late to do the normal conditioning WOD at the BOX. I made it in time for the 11 AM Hero WOD so I ended up doing a modified version of Griff. For TIme: Run 800 Backwards, 400 forwards, 800 Backwards, 400 Forwards. Time was 12:06.

Finished up with a 5 minute AMRAP of Cindy to get some upper body work in: 5 Pull Ups, 10 Push Ups, 15 Air Squats.Rougly 5 1/2 Rounds in 5 minutes.

Bike WOD tomorrow. I may also do a short conditioning WOD with some weight in it to even out all of today's metabolic conditioning.
on Saturday, April 07, 2012 at 02:19 pm
Swim:1500m TT 27:09. PR'd by 3:00 THANKS CFE!
Previous PR set in January with 3 days rest prior to swim. Been doing CFE for 6 months.
Jake Fisher
on Saturday, April 07, 2012 at 02:38 pm
Daily Results / Experiment #2
Another Race Day Nutrition Simulation Experiiment which included today's CFE programming.

Ate 4 whole eggs (scrambled) w/ a side of nuked-in-a-tea-cup 1 Tbsp almond butter + 1 tsp coconut oil + 1/4 c frozen blueberries + dash cinnamon, mix up & devour.

Took in 24 oz. of water as I waited 30 minutes for my stomach to start emptying. (Gulping water empties the stomach faster)

The Plan: Go 2-2.5 hrs training intensely w/o refueling, only drinking water.

3S/BIKE: 30:00 TT, on MTB = 7.3M
>> Rode to CrossFit Lincoln

5-10:00 T1, setting up bar & warming-up movements

WOD Rx'd = 4:58

10:00-15:00 T2, putting away equipment, help coach the Team WOD, answer questions about my experiment (LOL)

3S/BIKE: 30:00 TT, on MTB = 6.6M
>> Back home w/ 19 mph headwind + 30 mph gusts

I felt "full" and full of energy throughout the duration, and even until the 3 hr mark, when I took in some more fat/pro after 30-45 mins of SMR/MobWOD.
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