W.O.D.: Tempo | Time Trial

Sunday, May 05, 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): 500m TT

Bike (SUN): 5M TT

Run (SUN): 10k TT

Row (SUN): 5k TT

Ruck (SUN): 10M TT

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1000m @ 90% 1200m TT pace

Bike (SUN): 5M TT

Run (OFF): OFF

Post sport and time 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.



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Comments (3)

Brad Smith
on Sunday, May 05, 2013 at 08:53 am
3s bike wod
5 mile TT (14:29 - 20.7 mph). Pretty happy with that. It was a pretty hilly course and super windy.
Brad Williams
on Sunday, May 05, 2013 at 12:39 pm
5/5/13 WOD
13.1 mile steady run on trails this morning. I ran in the Shiawassee State Game area behind my parents house before coming back to Canton this morning. 1:47:26 hours. I held 7:40-7:55 pace whole time, but had two water crossings. 1 had a huge flow going so I used some rocks to get acrossed and the other was 12 foot long, 10 foot deep gap that I had to climb down and up to get by. Got sockers, but it was fun. Great to get away from the roads for once. Foam rolled and stretched once I got back to Canton after sitting in car for 1:40 hours.
Alan Pamayo
on Sunday, May 05, 2013 at 02:55 pm
Endurance Run
Run 10k TT
47:12
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