W.O.D.: Tempo | Time Trial

Sunday, May 12, 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 @ 85% 1200m TT pace

Bike (SUN): 15M @ 85% 15M TT pace

Run (SUN): 10k @ 85% 10k TT pace

Row (SUN): 7k @ 85% 5k TT pace

Ruck (SUN): 12M @ 85% 10M TT pace

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1000m TT

Bike (OFF): OFF

Run (SAT or SI): 3M @ 90% 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.

Jenn Lewis, Full Potential Endurance hosts a CrossFit Endurance Seminar June 22-23

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Comments (5)

Brad Williams
on Sunday, May 12, 2013 at 06:33 am
5/12/13 WOD
Awesome picture of what running should look like. Great job Jenn!

Long run this morning. 1:57:34 for 14 miles. 6 minutes faster than ran I ran 14 in early March so I'm pleased to be getting faster.

Smashes on the lacrosse ball and foam roller after. Will get some stretching in later. Gonna cut back some training this week to help my body recover a little. I can feel myself getting edgy and irritated a little easier by the kids at school so this will be good for me mentally and physically.
Chad Brinkley
on Sunday, May 12, 2013 at 09:38 am
Weekend WODS
5/11/2013: Instead of doing a run WOD, I tested out a WOD we are planning on doing at the local box to honor those injured and killed during the Boston Marathon Bombing.

BOSTON STRONG: 4 Rounds for Time - Run 1200 Meters, 4 Pistol Squats (L/R = 1), 15 Stationary Overhead Lunges (45/25), 18 Burpee Pull Ups, 26 Box Jumps (24/20), 2 Manmakers (40/25). Time was 50:39 RX.

Afterwards, I did the local S&C WOD: FILTHY 50. 50 Box Jump @24", 50 Jumping Pull Ups, 50 KB Swings @35, 50 Walking Lunges, 50 Knees to Elbow, 50 Push Press @45, 50 Good Morning @45, 50 Wallballs (20 LB to 10'), 50 Burpees, 50 Double Unders. Time was 25:36 RX.

5/12/2013: This morning I did the Swim WOD. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 1000 Yard Time Trial (20:39); 200 Cool Down + Mobility. A little slower than I wanted but given what I did yesterday I was OK with it.
on Sunday, May 12, 2013 at 12:03 pm
Deadlift - 10x 135#, 8x 225# 6x 315#, 4x 365#, 2x 405#

"Diane" - 3:52

2" PR Woot woot!
Alan Pamayo
on Sunday, May 12, 2013 at 03:59 pm
Endurance Ruck
Ruck 12M @63 lbs
on Monday, May 13, 2013 at 05:23 pm
What are some other options for the GHD sit up and hip extensions?
Comments are closed for this post.