W.O.D.: I T/TT Day 2 Week 2

Sunday, January 20, 2013 • EnduranceI, T, TT, Tempo, Time Trial


Perform Strength & Conditioning Recovery following stamina work.


Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 30M TT

Run (SUN): 10k TT

Row (SUN): 5k TT

Ruck (SUN): 15k TT, 65# Ruck/Boots/Utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (OFF): Off

Bike (SAT): 30M TT

Run (SUN or SI): 10k TT

Post sport, 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.

Pose Running, Part 2: From “Learning” to “Running”

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Comments (6)

on Sunday, January 20, 2013 at 10:18 am
Run 10km TT
49 mins. Had to keep on correcting form. Great start to the morning though!
dangerous brian
on Sunday, January 20, 2013 at 10:28 am
woke up sore, lower back specifically.. it's possible i was hyper exteending in the push press yesterday or rounding in the KBS. either way. feels good. some light core work today to start sorting out weak midline. situps, back extensions.. maybe hollow rocks if i get crazy..
Alan Pamayo
on Sunday, January 20, 2013 at 11:11 am
Endurance Ruck
Ruck 15k @67 lbs
Brad Williams
on Sunday, January 20, 2013 at 12:35 pm
1/20/13 WOD
TT Bike this morning. 1:30 straight with 15 minute warm-up and 30 minute easy ride cool-down. That was rough. Wanted to get out for a run after, but 35 mph wind avg. and 45-55 mph. gusts keps me in. Don't wanna get sick again.

Also, decided to skip swim after getting home from parents starting to feel better from cold I've had forever and don't wanna make it worse trying to make up WODS. Did get some good mobility work in though.
on Sunday, January 20, 2013 at 04:18 pm
Day 128
Run TT: 45:15

Very mindful of form
on Sunday, January 20, 2013 at 04:36 pm
Run - T/TT (Rx):
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