W.O.D.: Tempo | Time Trial

Sunday, July 07, 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 @ 80% 1000m TT pace

Bike (SUN): 20M @ 80% 25M TT pace

Run (SUN): 10k @ 80% 10k TT pace

Row (SUN): 10k @ 80% 10k TT pace

Ruck (SUN): 6M @ 80% 8M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 10M TT

Run (SUN): 3M 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 (7)

on Sunday, July 07, 2013 at 10:44 am
3mile TT
Achiles issues the last several times I have run. Was able to finish 5k in 27:10 hot and humid morning. Very little pain during run :)
Chad Brinkley
on Sunday, July 07, 2013 at 01:45 pm
Bike & Run WODS
I did a bike and run WOD today. Conditions were hot. The course was a 5 mile loop with lots of hills (some very steep). I did 5 Miles rather than 3 on the run because of the length of the course loop.

Bike: 10 Mile Time Trial in 33:00 Minutes.
Run: 5 Mile Time Trial in 42:56 Minutes.
on Sunday, July 07, 2013 at 01:51 pm
Row (SUN): 10k @ 80% 10k TT pace
Ended up doing a TT since I don't have a 10k pace to go off of: 45:19 (2:16 / 500m)
Brad Williams
on Sunday, July 07, 2013 at 02:09 pm
7/7/13 WOD
Interval run this morning. 16 minute warm-up (easy run, drills, sprints), 8 x 200m/2 rec.- 41,40,43,41,44,44,42,42, 10 minutes easy run/drill cool down.

Hardest 200m sprints ever. Legs were super heavy from ride yesterday. I was happy to keep the times consistent and close to what I normally hold.

Muscle smashes when I finished and after I got home to Canton. Took an ice bath in the afternoon so hopefully legs start to feel better tomorrow.
Alan Pamayo
on Sunday, July 07, 2013 at 05:19 pm
Endurance Run
Run 10k

Worst run in a while ... maybe the heat/humidity, maybe energy, or maybe first time wearing true barefoot/zero differential shoes.
on Monday, July 08, 2013 at 02:19 am
Re: 3 mile TT
Allan, I have been dealing with nagging achilles issues as well. Do you mind sharing what you have done to remedy the issue?
on Monday, August 26, 2013 at 10:34 am
7/7/13 (8/25/13)
Scaled to 5k row. Capacity not there for 10k yet and knee preventing running right now.
Comments are closed for this post.