W.O.D.: Tempo | Time Trial

Sunday, July 21, 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): 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.


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.


Preparing Talayna For The Games


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (4)

Alan Pamayo
on Sunday, July 21, 2013 at 07:12 am
Endurance Run
Run 10k
51:01
Darrel White
on Sunday, July 21, 2013 at 10:31 am
Endurance Run
Run 10K: 59:17
Kieran
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.
Comments are closed for this post.