W.O.D.: Tempo | Time Trial

Sunday, September 22, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1600m TT

Bike (SUN): 15M 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): 800m @ 80% RPE

Bike (SUN): 5M @ 80% RPE

Run (OFF): OFF

Post sport and time to comments.


STRENGTH & CONDITIONING RECOVERY

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 (7)

matt
on Sunday, September 22, 2013 at 06:19 am
great day to run, 21:20 5k
cj
on Sunday, September 22, 2013 at 07:05 am
5 mile bike?
Only a 5 mile bike and 80 percent at that???
Brad Williams
on Sunday, September 22, 2013 at 09:17 am
9/22/13 WOD
Long run this morning on trails at Island Lake. 9.4 miles- 1:20:56 hours. Haven't ran there in a while and had a great time. Forgot how effective trail running is.

Did the Gymnastics WOD for mobility which was just what my body needed.
PJ
on Sunday, September 22, 2013 at 09:23 am
RE: 5 Mile Bike
Yep
Kieran
on Sunday, September 22, 2013 at 09:34 am
run 3 x 5M, 5:00 rest - 39:28, 40:17, 42:03

I went off-program to test nutrition and hydration. I added salt to my bar recipe, and I was cramp-free through 15M.
The pace of the third interval was disappointing, but the real point of the run was successful.
Kelly
on Sunday, September 22, 2013 at 10:27 am
9/22
23:33 5k

F/29/5'5"/117
Josh
on Sunday, September 22, 2013 at 01:55 pm
3S Swim
400m WU
150m Skills/Dolphin Kicks

800m (T-80%) CSS in 16:33

500m WD w/8x25m free K
Comments are closed for this post.