W.O.D.: Tempo | Time Trial

Sunday, June 02, 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): 800m TT

Bike (SUN): 20k TT

Run (SUN): 15k TT

Row (SUN): 10k TT

Ruck (SUN): 15M TT, full kit w/ 55# ruck

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1000m TT

Bike (OFF): OFF

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

Post sport and time 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.

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Comments (2)

Brad Williams
on Sunday, June 02, 2013 at 06:24 am
6/2/13 WOD
Hill Tempo run this morning. 1.5 mile warm-up (pace, drills, stretch, sprints). 2 x 5K/5 rec. Hill Tempo (on treadmill to keep hill going). #1- 1%/7:19 pace and 5%/6:22 pace alternating every kilometer. #2- 5%/6:31 and 1%/7:19 pace alternating each kilometer. 1 mile cool-down. Should've went slower the first set so both could've been paced better. I was drained after the second.

10 minutes after yesterday's CF Mainsite WOD. Scaled this big time. 100 12 Inch Box Jumps, 50 Handstand Push-Ups on S-Ball, 40 Hang Leg Raises, 30 65# Shoulder-to-Overhead, 65# 90ft. Walk Lunge- 16:01 min. That finished me off for good.

Foam Roller smashes and stretching after.
Alan Pamayo
on Sunday, June 02, 2013 at 03:06 pm
Endurance Run
Run 15k
1:13:00 (PR)
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