W.O.D.: Tempo | Time Trial

Sunday, June 09, 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 @ 80% 800m TT pace

Bike (SUN): 15k @ 85% 20k TT pace

Run (SUN): 5M @ 80% 5k TT pace

Row (SUN): 5k @ 80% 2k TT pace

Ruck (SUN): 10M @ 80% 8M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 20k TT

Run (SUN): 10k TT

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 (3)

Brad Smith
on Sunday, June 09, 2013 at 12:53 pm
3s run wod
Run: 6 miles (41:40 - 6:57/mile)
Brad Williams
on Sunday, June 09, 2013 at 02:04 pm
6/9/13 Race Result
Competed in Holly Oly Tri today. It started off good getting out of the water in 29 and some change which was a PR for me in open water, but then I became hypothermic because I was so cold in the water and I had a wetsuit on too. Needless to say I DNF'd.

Feeling better now, ate well, hydrated well, during whole week and I do not know what went wrong. I guess it is one of those things.

Anyways, next race will be the Volkslaufe 20k on 4th of July so hopefully I can get some redemption then. Next Tri will be July 14th; the Caseville Oly Distance Tri.

Finally, it was nice to meet CFE Coach Guy Petruzzelli and talk with him about training too.
Alan Pamayo
on Sunday, June 09, 2013 at 05:45 pm
Rest Day
Took the day off due to a long training day on my regular day off.
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