W.O.D.: Tempo | Time Trial

Sunday, August 11, 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 TT

Bike (SUN): 5M TT

Run (SUN): 5k TT

Row (SUN): 2k TT

Ruck (SUN): 5M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1200m @ 80% 800m TT pace

Bike (SUN): 15M @ 80% 12M 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.

What do you have in your garage gym?

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Comments (4)

Brad Williams
on Sunday, August 11, 2013 at 05:58 am
8/11/13 WOD
Intervals on the bike this morning. 20 min. Warm-Up (Spin, 1 legged pedal drills, Pick-Ups), 3 x 3 min.(1 mile) TT/5 Rec. 15 min. endurance.

Strength & Conditioning shortly after. Subbed Squats for the Rowing. I would've run, but hamstrings were really sore from Run leg of triathlon yesterday.
5 min./2 rec. of each- Squats- 210, Rings Rows- 90, Push-Ups- 112.

Smashes shortly after and will stretch later. Muscle endurance wasn't very enduring this morning.

Brad Smith, thanks for the comments. My next race is in your area. I'm competing in the Michigan Titanium 70.3 of August 25th and will probably do the TriToFinish Holly Duathlon September 14th.
on Sunday, August 11, 2013 at 08:48 am
ss run
5k - 23:07
I donated blood on Friday, so I'm not surprised I was 20s/M slower than my last 5k on the same course.
MTD Pistol
on Sunday, August 11, 2013 at 04:09 pm
5k TT. 32:15
on Tuesday, August 13, 2013 at 01:29 am
getting there
5k TT 20:18. Soon sub 20 again.
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