W.O.D.: Tempo | Time Trial

Sunday, September 01, 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% RPE

Bike (SUN): 25M @ 80% RPE

Run (SUN): 10M @ 80% RPE

Row (SUN): 10k @ 80% RPE

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

Post sport and time to comments.

RPE - Explained

Multi-Sport (3S)

Swim (SUN): 1200m TT

Bike (OFF): OFF

Run (SAT or SI): 10M @ 80% RPE

Post sport and time to comments.

RPE - Explained


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.

Brad Williams finishing the Michigan Titanium Triathlon

Article & Video from the race

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Comments (3)

Brad Williams
on Sunday, September 01, 2013 at 05:56 am
9/1/13 WOD
I know my run looks bad right there, but I didn't know how far the guy behind me was and I wasn't letting him catch me.

I did the Hotshot 19 Hero WOD this AM and that was the hardest WOD I've done this week.

6 Rounds: 30 Squats, 19 135# Power Cleans, 7 Strict Pull-Ups, 400m Run. I used 75# for Power Cleans and Blue Band for Pull-Ups- 31:49 min.

Did 3 sets of 10 20 inch. Box Jumps, 20m Jump Rope Running, and 20 Hollow Rocks after.

Stretching for Mobility.
on Sunday, September 01, 2013 at 10:46 am
ss run
10M - 1:20:00
That was probably closer to 70% than 80, but I wanted to peg an 8:00 pace for race prep.
Brad Smith
on Sunday, September 01, 2013 at 01:29 pm
3s bike wod
0:30 on, 0:30 off (did 6, 0.2 to 0.22 miles on each)
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