W.O.D.: Tempo | Time Trial

Sunday, August 04, 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 @ 80% 800m TT pace

Bike (SUN): 15M @ 80% 12M TT pace

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

Row (SUN): 10k @ 80% 5k TT pace

Ruck (SUN): 15M @ 80% 12M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Sunday is the 3S rest day

Swim (OFF): OFF

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.

Your competition is already training to be better than you.

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Comments (5)

on Sunday, August 04, 2013 at 09:04 am
relay run
4.75M - 33:28 (7:04 pace)
6 hour rest
9.1M - 1:06:35 (7:20 pace)

That was the best day all year. I took extra rest. I think I might be over-training, so I'm going to cut back to 4 S&C days/week to improve my T/TT runs.
Brad Williams
on Sunday, August 04, 2013 at 01:06 pm
8/4/13 WOD
10 mile run this morning. 1:19:53 hours. 1 mile easy run, drill cool-down. Pace for run felt super easy today on a rolling course too. I'm getting into good form in all my discipline at the right time with Sanford and Son Olympic Triathlon next Saturday and Michigan Titanium 70.3 August 25th.

Muscle smashes for mobility and got a massage this afternoon too.
Jake Fisher
on Sunday, August 04, 2013 at 08:21 pm
Love it!!
on Monday, August 05, 2013 at 05:23 am
tempo run
First failed workout on three weeks. Didn't sleep, eat, or hydrate properly. Cut an anticipated 7 mile tempo run to three miserable miles.
Chris Della Fave
on Monday, August 05, 2013 at 05:49 am
10 miler
1:40min. Felt really tough wasnt a good run at all
Comments are closed for this post.