W.O.D.: Tempo | Time Trial

Sunday, September 08, 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 TT

Bike (SUN): 10M TT

Run (SUN): 13.1M TT

Row (SUN): 8k TT

Ruck (SUN): 15M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SUN): 20M TT

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.

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Comments (2)

Brad Williams
on Sunday, September 08, 2013 at 06:33 am
9/8/13 WOD
Long Run this morning. The course I did (made) today was way hilly and the wind didn't help either. I didn't take any fuel because I wanted to see how body responded without. The only food I took in was a 3Fu3l Shake before running.

11.35 miles- 1:46:04 Hours.

I began to hurt around mile 7.5 without no cals during run. Glad to test this out. Mobility rest of the day. Lots of good NFL Football today.
on Monday, September 09, 2013 at 02:16 am
ran 24km in 2:02:17, the HM in 1:46:30
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