W.O.D.: Tempo | Time Trial

Sunday, May 19, 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 TT

Bike (SUN): 20M TT

Run (SUN): 3M TT

Row (SUN): 2k TT

Ruck (SUN): 8M TT, Full Kit

Post sport and time to comments.

Multi-Sport (3S)

Saturday is the 3S Rest day

Swim (OFF): OFF

Bike (SUN or LI): 20M TT

Run (OFF): OFF

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.

Lower Fat Intake = Higher Rate of Injury (*study)

Share This Page:

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

Related Content:

Comments (3)

Brad Williams
on Sunday, May 19, 2013 at 06:55 am
5/19/13 WOD
2 x 3 mile hill runs this morning. 10 minute warm-up (dynamic stretching, drills). 2 x 3 mile/5 rec.- 23:27, 23:50. 15 minute easy run, drill cool-down.
First 3 miler was up and down a 1/5 mile hill. I was going up faster than I ever have on that hill. Had a really good cadence going. Focused on keeping steady rhythm on way down so I didn't destroy my hamstrings. Second 3 miler had two sustained hills and those hurt. I was still pretty tired from the first interval.
S&C WODS really helped me stay upright when going up and down. Didn't feel broken at all.

Did yesterday's S&C WOD after driving to gym. 55# for SDHP- 11:43 min. I was drained after running. I also didn't take anything in before run or after except water and I could definitely feel it.

Foam roll smashes and stretching after WODS.
Alan Pamayo
on Sunday, May 19, 2013 at 02:23 pm
Endurance Run
Run 3M TT
on Sunday, May 19, 2013 at 03:51 pm
Interview with Dan
The interview with Dan Hollingsworth is posted on www.crossfitera.com already, come check it out :D

Comments are closed for this post.