W.O.D.: Tempo | Time Trial

Sunday, May 26, 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): 10M @ 85% 10M TT pace

Run (SUN): 6M @ 80% 3M TT pace

Row (SUN): 5k @ 85% 2k TT pace

Ruck (SUN): 10M @ 85% 8M TT pace, full kit w/ 55# ruck

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1000m @ 85% 1200m TT pace

Bike (SUN): 10M @ 85% 10M TT pace

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.

Susie Duhaime, US Masters Swimming Nationals finished with 9 medals in the 30-34 year age group. She set a few lifetime PRs and a state (Michigan) record in a relay.

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Comments (3)

Brad Williams
on Sunday, May 26, 2013 at 02:31 pm
5/26/13 WOD
Congrats Susie on your achievement! Glad to see another person from Michigan profiled and having success with Crossfit Endurance.

Long run this morning. Didn't eat anything before and only consumed what I took with me. PowerAde and water in Fuel Belt and 1 Power Gel. Got in 15.05 miles in 2:10:25 hours. Really happy with run and did pretty much last 45 on fumes. When I hit my driveway at parents house I was at 14.51 miles, but decide to do the last .49 (.56). The Memorial Day Weekend motivated me to do this. Our fallen warriors didn't stop when they were tired, hurt, near dying so I used that to push me. I'm glad I did it too because I felt better about myself the rest of the day.

Did lots of muscle smashes and stretching my hamstrings when I got home from parents because they were so hurting.
Alan Pamayo
on Sunday, May 26, 2013 at 03:40 pm
Endurance Ruck
Ruck 10M @63 lbs
Brad Smith
on Sunday, May 26, 2013 at 04:09 pm
3s bike wod
Bike: 10 miles at 85% (28:11 - 21.3mph)
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