W.O.D.: Tempo | Time Trial

Sunday, June 23, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1600m @ 80% 1200m TT pace

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

Run (SUN): 15k @ 85% 10k 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 (SUN): 1200m TT

Bike (OFF): OFF

Run (SAT or LI): 5M @ 80% 5k TT pace

Post sport and time to comments.


STRENGTH & CONDITIONING RECOVERY

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.


Deadlift for the Endurance Athlete


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Comments (4)

Brad Smith
on Sunday, June 23, 2013 at 06:44 am
3s run wod
Run: 5 miles (35:00 - 7:00 pace)
Allan
on Sunday, June 23, 2013 at 08:56 am
biking
18.8 miles in 1 hour @18.5mph avg. first big ride with clips. Definitely can tell I am using both hamstrings as well as quads! Good first attempt at a longer distance with hills and flat
Brad Williams
on Sunday, June 23, 2013 at 01:43 pm
6/23/13 AM
11 mile trail run this morning. 1:33:04 hours. Felt good to run somewhere new. Definitely gonna run at Island Lake more and may try to get some Run WODS in there.

Mobility work (smashes, stretching) after I finished. Great weekend of training.
Chad Brinkley
on Sunday, June 23, 2013 at 01:54 pm
Swim WOD
I did the Swim WOD this AM: 1200 meter time trial in 26:31.

In the PM, I did a scaled version of a partner WOD with the other coaches at our local box: 20:00 Time Cap, partners alternate rounds. 6 Rounds [7 Thursters @95, 10 Burpee Box Overs @24"], 6 Rounds [5 Squat Cleans @125, 15 Toes to Bar], 6 Rounds [3 Ground to Overhead @135, 20 Calorie Row], 6 Rounds [30 Double Unders]. My partner and I made it through 3 rounds of the third couplet before time ran out.
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