W.O.D.: Tempo | Time Trial

Sunday, July 14, 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): 1200m TT

Bike (SUN): 10M 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 (SAT): 800m @ 80% 1000m TT pace

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

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.

Talayna Fortunato going overhead with AthleteCell

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Comments (6)

on Sunday, July 14, 2013 at 09:12 am
Row (SUN): 2k TT
8:00 (2:00 / 500m)
on Sunday, July 14, 2013 at 10:01 am
23:47 5k run

Chad Brinkley
on Sunday, July 14, 2013 at 11:52 am
Bike-Run Brick WOD
I did a Bike-Run Tempo Brick this AM on a five mile loop with some significant hills:

20 Mile Tempo Bike in 1 Hour 7 Minutes.
5 Mile Tempo Run in 44:59 minutes.
Alan Pamayo
on Sunday, July 14, 2013 at 01:35 pm
Endurance Run
Run 5k
Brad Williams
on Sunday, July 14, 2013 at 01:49 pm
Caseville Olympic Tri Result.
Good day at the Caseville Olympic Triathlon. All the distances were marked wrong and my Timex GPS wasn't working well and is not dead so I'm gonna go by what I remember from it.

Swim- longer than 1500 (didn't GPS this)- 40 minutes. Had to run on the sandbar for about 1/2 mile.

Bike- 25.7 I think- 1:07 hours. False flat both ways. Went with wind out and against back, but I up a lot of time there.

Run- I turned around anywhere between 3.2-3.4 miles and only had an aide station at the sprint turn so I had water on the run twice.- 51 minutes. I think it was more closer to 3.4. Pace felt good, but black top got hot and had no shade and two aide stations both ways was rough.

Overall- 2:40 hours good for 2nd in the male 30-34 age group. Not sure how many were in because once they posted they just gave me my award. Overall, happy with this. Nutrition was right on and paces were good. I can improve every where though. Gonna be MWodding a lot tonight.
John Camp
on Sunday, July 14, 2013 at 08:39 pm
Ruck - Walmart Run
4.4Miles approx @ 67-73Min approx
47lbs at start, heavy rains to 53lbs Used running shoes, shorts,cutoffs.
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