W.O.D.: Tempo | Time Trial

Sunday, September 29, 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 @ 85% RPE

Bike (SUN): 12M @ 85% RPE

Run (SUN): 10k @ 85% RPE

Row (SUN): 6k @ 85% RPE

Ruck (SUN): 8M @ 85% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 12M TT

Run (SUN): 10k 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.

CrossFit Endurance Seminar, CrossFit Chickasaw

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Comments (1)

Brad Williams
on Sunday, September 29, 2013 at 01:05 pm
9/29/13 WOD
TT Bike first this morning. 15 min. Warm-Up (pace increase, pick-ups), 35 min. (12 mile) TT, 10 min. Cool-Down.

Interval Run shortly after. 8 x 20/10- .51 miles, 17 min. Easy Running- 1.81 miles.

Stretching for mobility. Pretty happy with WOD. Lots of progress being made for me.
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