W.O.D.: H T/TT Day 2 Week 3

Sunday, December 16, 2012 • EnduranceT, TT, Tempo, Time Trial


Perform Strength & Conditioning Recovery following stamina work.


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% 600m TT pace

Bike (SUN): 20M TT

Run (SUN): 10M @ 85% 15k TT pace

Row (SUN): 10k @ 85% 15k TT pace

Ruck (SUN): 90 minute TT

Post sport and times to comments.

Multi-Sport (3S)

Swim (SAT or Off): 1000m @ 85% 600m TT pace

Bike (SAT or LI): 20M TT

Run (SUN or LI): 10M @ 85% 15k TT pace


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.

CrossFit of the Ozarks hosts a CrossFit Endurance Trainer Seminar on March 30-31

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Comments (6)

on Sunday, December 16, 2012 at 05:50 am
Does anyone else do the bike workouts on an indoor spinner? How do I scale these intervals?

So far I have been estimating a race-pace, scaling it to the interval in minutes, and doing that. I pick resistance and cadence that allows the first half of the interval to be difficult and getting progressively harder. Any other tips would be appreciated! For instance, are there heart rate zones we could estimate for these different interval lengths to help me gauge if i'm putting the right effort out?
Alan Pamayo
on Sunday, December 16, 2012 at 07:38 am
endurance run
Run 10M
Brad Williams
on Sunday, December 16, 2012 at 09:11 am
12/16/12 WOD
30 minutes Recovery Spin on the bike this morning and after that 4x800m- 3:19,3:20,3:24,3:22 minutes.

Went out way to hard on the intervals and only got in four sets. Even though I only did a recovery spin could still feel fatigue in legs from previous day's bike WOD. Pretty happy with splits because they were consistent, but I will pace better next time. Also have work cadence after a bike so I don't tire as fast.

Solid training day this AM though.
Brad Williams
on Sunday, December 16, 2012 at 03:48 pm
RE: Julia- Indoor Spin Intervals

I do all my intervals in the winter on the trainer and go by the longest it would take me to get a distance (1 mile- 3 minutes or 20 miles- 1 hour). Hope this helps.
Chad Brinkley
on Sunday, December 16, 2012 at 04:27 pm
Bike WOD
20 Mile Time Trial in 57:47.

I do many of my bike intervals on a stationary bike. I don't use a spin bike because the ones I have access to have no metrics. I find it important to know my cadence, speed, and distance covered so I can do the workouts as prescribed. If you are going to use a spin bike, your only option is to convert the intervals to time based intervals (rather than distance based intervals).
on Sunday, December 16, 2012 at 04:56 pm
Day 93
SS Row (Rx)*: 51:16

* Left foot still injured.
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