W.O.D.: I T/TT Day 2 Week 7

Sunday, February 24, 2013 • EnduranceI, T, TT, Tempo, Time Trial



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): 1M @ 80% 1200m TT pace

Bike (SUN): 25M TT

Run (SUN): 5M TT

Row (SUN): 5k @ 85% 2k TT pace

Ruck (SUN): 10k @ 90% 12k TT pace

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1M @ 80% 1200m TT pace

Bike (SUN): 30M @ 85% 20M TT pace

Run (OFF): OFF

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.

Crash B Sprints World Indoor Rowing Championship

Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (9)

Brad Williams
on Sunday, February 24, 2013 at 06:22 am
2/24/13 WOD
Long run this morning. 11.2 miles 1:37 hours. Had to "guestimate" time (time left/time back) beacuse Timex froze 15 minutes in and is still searching for my heart rate. Good things they make run mappers.

Mobility and rest rest of the day. Legs were heavy from yesterday's "brick" WOD. Sparty On!
on Sunday, February 24, 2013 at 08:14 am
Run (SUN): 5M TT
37:30 (7:30 pace)

Felt sluggish during this run. Would have expected to be closer to 7:00 per mile.
Alan Pamayo
on Sunday, February 24, 2013 at 12:00 pm
Endurance Run
Run 5M
on Sunday, February 24, 2013 at 12:07 pm
Day 163
2.5 hours mobility last night preparing to compete in Florida Super Spartan. 2/297 in my age group when I left the event. ~8 miles running mostly trails and obstacles. Registered same day, felt perfectly prepared with just the cfe rx.
on Sunday, February 24, 2013 at 12:45 pm
Aerobic work
Spin bike 30:00
2x:30 on/:30 off for 5:00

Elliptical 30:00
Random efforts at high angle and resistance. 180 SPM
Rob UK
on Sunday, February 24, 2013 at 02:31 pm
Endurance Ruck
10K @ 90% 12K TT Pace 1:29:34
Pablo Medina
on Sunday, February 24, 2013 at 04:11 pm
Question about cadence
Let's say an athlete start to run at 186 cadence. After 30 minutes his cadence goes down to 182 and so on.

Question: is this an aerobic issue or is a lack of muscular power? Any ideas to solve this?
Brad Smith
on Sunday, February 24, 2013 at 04:54 pm
3s bike
Indoor on spin bike. Only did 20 miles as I haven't biked long miles so didn't want to hop on and bust out 30 miles.

42:19 - 28.36 mph
Chris Biles
on Monday, February 25, 2013 at 02:28 pm
SS Run
Comments are closed for this post.