W.O.D.: Tempo | Time Trial

Sunday, July 21, 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): 1600m @ 80% 1200m TT pace

Bike (SUN): 15M @ 80% 10M TT pace

Run (SUN): 10k @ 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 (SUN): 1200m TT

Bike (OFF): OFF

Run (SAT or SI): 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.

Preparing Talayna For The Games

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Comments (4)

Alan Pamayo
on Sunday, July 21, 2013 at 07:12 am
Endurance Run
Run 10k
Darrel White
on Sunday, July 21, 2013 at 10:31 am
Endurance Run
Run 10K: 59:17
on Sunday, July 21, 2013 at 12:39 pm
ss run
Run 10k - 50:24
Brad Williams
on Sunday, July 21, 2013 at 02:10 pm
7/21/13 WOD
10K TT Trail Run this morning at the Island Lake Trail. 10 min. Dynamic Stretch warm-up, 50:43 min. for the 10K, easy 30 min. 3 mile cool-down. Mobility smashes and ice bath when I got home.

Gonna try to get more trail runs in because it is run and they go a lot faster than on the road. I could feel my cadence go a lot quicker as well.
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