W.O.D.: E Tempo / Time Trial Day 2 Week 8



CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 45 minute TT

Bike (SUN): 60 minute TT

Run (SUN): 60 minute TT

C2 Row (SUN): 45 minute TT

Ruck (SUN): 60 minute TT with 45# ruck/vest and boots/utes

Post sport and distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 15M @ 90% of 20M TT Pace

Run (SUN): 60:00 TT

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.

NYC Endurance

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Comments (14)

Daniel Smith
on Saturday, May 26, 2012 at 09:16 pm
Three CF WOD
So I think I'm gunna limit my WODs to three times a week.....that way I can be able to perform better in my Endurance WODs. How does that sound??
on Sunday, May 27, 2012 at 01:51 am
What does S&C stand for?
on Sunday, May 27, 2012 at 02:30 am
Strength & Conditioning
on Sunday, May 27, 2012 at 07:45 am
scaled run
5M TT - 35:38
Another 25 min on racing flats would have been carnage.
Fat T
on Sunday, May 27, 2012 at 08:02 am
I just committed to my first ultra..a 50 miler in Nov. I ran a marathon 2 years ago in 3.5 hours only training crossfit leading up to it, with a few training runs of 6 miles or so mixed in. Any advice for this jumping up in mileage? If makes any difference I plan on doing a half Tri (800m swim, 13 mile bike, 5k run) in Sept. A marathon in Oct and the Ultra in Nov. Any help would be appreciated
on Sunday, May 27, 2012 at 09:23 am
1Hr TT
8.54 miles. Hills on the front half.First marathon in 25 Days!!
Brad Williams
on Sunday, May 27, 2012 at 09:32 am
5/27/12 WOD
TT run this AM. Was at 4.1 miles after 30 minutes, then I started to fight my pace and try to push-harder; and end up blowing up. Finished with 7.76 miles. From now on I just need to relax and stay steady and I'll be good. Strength recovery after trip back to Canton from parents.
Alan Pamayo
on Sunday, May 27, 2012 at 11:12 am
Endurance Ruck
Ruck 60 min TT @ 55 lbs: 4.82 miles
Mile Splits: 10:45, 12:02, 12:24, 13:32, 11:14(.82 miles)

Sunny 90 degrees @50% humidity really killed me today. Pants and boots didn't help. This was the first time in months I had to walk parts of it ... starting at about 3.5 miles.

S&C Recovery: Completed
Chad Brinkley
on Sunday, May 27, 2012 at 11:50 am
Bike WOD
Three Sport Bike WOD today: 15 Mile tempo ride. 15 miles in 49:27 followed by mobility.
on Sunday, May 27, 2012 at 12:11 pm
SS run
60 min TT 8.54 miles. PR! First marathon next month. Feeling a bit anxious. CFE training only. I'm drinking the Kool-aid.
Jake Fisher
on Sunday, May 27, 2012 at 02:29 pm
RE: Daniel Smith / 3 WODS
Yeah, Daniel, sometimes that's what it takes to get the maximum performance possible. Especially if your sport disciplines are suffering -- you should be getting better THERE first and foremost.

I'm glad to see someone taking the initiative to personalize their programming; keep reporting about it and share your results. I'm sure this decision you've made will make you a monster in our sport.

Get it, brother!
Enoch Pitzer
on Sunday, May 27, 2012 at 04:10 pm
Hey CFE crew I'm looking to upload a phote, how do I do it? Please help, thanks
on Sunday, May 27, 2012 at 07:27 pm
Today's WOD
I did a run through of the race course of local Olympic triathlon that's next weekend. It was a nice feeling to discover my 5K moderate pace is my former 5K PR.

Daniel, I had to drop the S&C WODs down to 3xs a week. I keep the strength though. I also move between the 3S and SScycling WODs because I'm in the middle of triathlon/cycling season. You should adapt the template to work on your weakness(es).
Jake Fisher
on Monday, May 28, 2012 at 09:04 am
Enoch // Submissions

Email to info@crossfitendurance.com >> I'd put PHOTO Submission or whatever media you're submitting in the title...

Can't wait to see what you're going to submit. I was going to submit a couple of your FB photos if I didn't see them on here soon :P
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