W.O.D.: Tempo | Time Trial

Sunday, October 06, 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): 400m TT

Bike (SUN): 20M TT

Run (SUN): 6M TT

Row (SUN): 1k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 800m @ 85% RPE

Bike (SUN): 12M @ 85% RPE

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.

CrossFit Endurance Assistant Coach, Lee Dyson, North Face 100

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Comments (2)

Brad Williams
on Sunday, October 06, 2013 at 06:19 am
10/6/13 WOD
Interval Run-Row this morning. 15 min. Warm-Up (mobility, pace increase, drills), 5 min./2 rec.- 7 min pace, 1298m, 6 min./2:30 rec.- 7 min. pace, 1558m, 7 min.- 7:13 pace, 1757m. 10 min. Cool-Down (Easy Run, Drills). Strength Recovery shortly after.

Had to drop pace last interval because I was suffering bad. I should've kept 7:13 for all 3 intervals. Hardest run-row I've ever done. Glad I have the rest of the day to recover.
on Sunday, October 06, 2013 at 12:28 pm
ss run
5k race - 21:30
It was a "c" level race starting my taper for next Sunday's marathon.
It was a small local race, so that was good enough for 1st in my age group.
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