W.O.D.: Tempo | Time Trial

Sunday, April 21, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

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.


STRENGTH & CONDITIONING RECOVERY

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


Share This Page:

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

Related Content:

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
6:13

**PR by 29 seconds!!!!
PLA
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!
PJ
on Sunday, April 21, 2013 at 09:00 pm
RE: Endurance Run
Great work Alan!
Krusty505
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.