W.O.D.: Tempo | Time Trial

Sunday, April 28, 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): 1000m @ 90% 1200m TT pace

Bike (SUN): 10M @ 90% 12M TT pace

Run (SUN): 3M @ 90% 5k TT pace

Row (SUN): 2k @ 90% 2k TT pace

Ruck (SUN): 8M @ 85% 5M TT pace

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 10M @ 90% 12M TT pace

Run (SUN or SI): 3M 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.

CrossFit Endurance Seminar, CrossFit Escape

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Comments (4)

Brad Williams
on Sunday, April 28, 2013 at 07:26 am
4/28/13 WOD
10 mile run this morning. 1:23 hours. 25 min. steady run to track. Did 24 x 100m/Jogged curves. Don't know pace for each, but I picked it up pretty good. 31 min. run back to apartment had to add some distance.

40 min. recovery spin along with mobility after. Legs felt pretty good after TT yesterday. Things progressing along nicely. I feel a lot better about myself now than I ever did last year.
Brad Smith
on Sunday, April 28, 2013 at 09:52 am
3s run wod
Run: 3 miles (19:55 - 6:38/mile)
Alan Pamayo
on Sunday, April 28, 2013 at 02:57 pm
Endurance Ruck
Ruck 8M @63lbs
on Sunday, April 28, 2013 at 07:17 pm
25 mile road bike. avg 21mph.
Stretching and foam roller after
Comments are closed for this post.