W.O.D.: Tempo | Time Trial

Sunday, June 30, 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): 10k TT

Run (SUN): 5k TT

Row (SUN): 2k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SUN or SI): 15M TT

Run (OFF): OFF

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.

Olympic Lifting for Better Downhill Running

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Comments (2)

Brad Williams
on Sunday, June 30, 2013 at 10:35 am
6/30/13 WOD
Long 2 Sport "brick" today. 62 mile bike ride. 1:35 first 30 miles/1:30 next 32 miles. 5K run after- 26:22 min. Family get-together made cut run short.

Need to eat a little more before long effort like that because it took a while for me to get going. Two bottles of 1.5 scoops of 3Fuel, 1 bottle of water a Powergel and one Pop Tart is what I took in and worked pretty well.

Really happy with negative split for ride back. I know I've been doing longer WODS, but I'm trying to go fast as I can during to keep CFE principals in them (1/2 IM in August). Gonna throw some heavy stuff around tomorrow to help with recovery. Happy with progress so far.

Mobility stretching when I got home and will smash muscles later on.
Alan Pamayo
on Sunday, June 30, 2013 at 12:31 pm
Endurance Run
Run 5k TT
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