W.O.D.: Tempo | Time Trial

Sunday, August 18, 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): 5M @ 80% 5k TT pace

Row (SUN): 5k @ 80% 2k TT pace

Ruck (SUN): 8M @ 80% 5M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 800m TT

Bike (OFF): OFF

Run (SAT or LI): 5k 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.

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Comments (4)

Brad Williams
on Sunday, August 18, 2013 at 06:37 am
8/18/13 WOD
Long Hilly Run this AM. 12 miles- 1:42:54 Hours. Haven't done that route all season. Gonna run it more this Fall for the Fall races.

Mobility and stretching after. Tapering this week for MI Titanium 70.3 next Sunday. I'm ready.
on Sunday, August 18, 2013 at 12:15 pm
Ran/sprinted through hordes of zombies yesterday with 2 safe stations along a 5k route. Tons of fun. Very tiring. 23-24 minutes. Will do the S&C WOD today that I missed yesterday.
on Sunday, August 18, 2013 at 03:22 pm
C&J: 115-135-145-155-160-165(f)-160-165PR?-170(f)
10RFT MU/HSPU/weighted pistols 11:38
I will regret this WOD tomorrow morning
on Sunday, August 18, 2013 at 04:03 pm
ss run
5M tempo - 39:14
A little faster than it should have been, but I was focusing more on form at a comfortable pace.
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