W.O.D.: Tempo

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Sunday, April 14, 2013 • EnduranceTempo



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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 80% 500m TT pace

Bike (SUN): 20k @ 80% 15k TT pace

Run (SUN): 5M @ 80% 5k TT pace

Row (SUN): 5k @ 80% 2k TT pace

Ruck (SUN): 10M @ 80% 10k TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1000m @ 80% 500m TT pace

Bike (SUN): 20k @ 80% 15k 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.

Spinal Loading Error, You Can’t Unbend-Bent

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Comments (6)

Alan Pamayo
on Sunday, April 14, 2013 at 09:03 am
Endurance Ruck
Ruck 10M @55 lbs
on Sunday, April 14, 2013 at 10:52 am
MTB Ride
MTB ride 1:25
Chad Brinkley
on Sunday, April 14, 2013 at 11:07 am
Bike-Run Brick WOD
I did a brick WOD today since I missed the long interval run earlier this week. 20K Tempo bike ride in 41:36 followed by 5K Tempo run in 24:57. The goal was an 80% effort and I felt like I pretty much hit that today. Legs were still sore from all the wallballs this week.
Mike m
on Sunday, April 14, 2013 at 03:09 pm
Week and day WOD title
Where did the week number and day number go. Was a good tool.
on Sunday, April 14, 2013 at 04:22 pm
5 miles
47:50. Haven't ran that far in a long time.
on Sunday, April 14, 2013 at 08:25 pm
Day 212
Lots of mobility. Back feeling a lot better.

Run T (Rx): 42:25
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