W.O.D.: Tempo | Time Trial

Sunday, April 21, 2013 • EnduranceTempo, Time Trial



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): 1200m TT

Bike (SUN): 12M TT

Run (SUN): 1M TT

Row (SUN): 5k TT

Ruck (SUN): 5M TT

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1200m TT

Bike (OFF): OFF

Run (SAT or LI): 5M @ 80% 5k TT pace

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.

Palmetto Running Company

1st Overall at The Palmetto 200

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Comments (6)

Brad Williams
on Sunday, April 21, 2013 at 06:36 am
4/21/13 WOD
13.1 mile run this morning. 1:53 hours. Really happy with this considering the long WOD I did yesterday. Body felt strong too, with it being unseasonably cold here in MI (23 degrees when I started) and didn't break thanks to keeping up on my S&C WODS. I feel like I'm starting to put some things together now. Thanks CFE!
Alan Pamayo
on Sunday, April 21, 2013 at 11:30 am
Endurance Run
Run 1M TT

**PR by 29 seconds!!!!
on Sunday, April 21, 2013 at 04:49 pm
Day 219
Run TT (Rx): 5:47

Second or two from PR. Felt great.
Brad Smith
on Sunday, April 21, 2013 at 06:27 pm
strength recovery
Warmed up with a 1k row then did strength recovery. Couldn't swim because the pool was closed. Rolled on lacrosse ball for a while. Fun stuff!
on Sunday, April 21, 2013 at 09:00 pm
RE: Endurance Run
Great work Alan!
on Tuesday, April 23, 2013 at 05:44 am
MTB Ride
Awesome 16 mi single track ride near Ft. Windgate.
Comments are closed for this post.