W.O.D.: Tempo | Time Trial

Sunday, October 13, 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 @ 85% 1200m TT pace

Bike (SUN): 25M @ 85% 20M TT pace

Run (SUN): 9M @ 85% 6M TT pace

Row (SUN): 5k @ 85% 5k TT pace

Ruck (SUN): 15M @ 85% 12M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1600m TT

Bike (OFF): OFF

Run (SAT or LI): 10M @ 85% 10k TT pace

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 Hilton Head hosts a CrossFit Endurance Seminar Nov 2-3

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Comments (4)

on Sunday, October 13, 2013 at 01:52 am
Weekend workout
After a killer week I was knackered on Saturday and took it off, this extended to today where I did a strength and conditioning wod, hammer, so didn't get to do the endurance wod, but I needed the rest.
Brad Williams
on Sunday, October 13, 2013 at 06:23 am
10/13/13 WOD
Tempo bike this AM. Did the single sport WOD. 21 min. Warm-Up (pace increase, pick-ups), 1:15 hours tempo bike, 10 min. cool-down. Strength recovery after.

Stretching for mobility. Hamstrings were kinda tight for ride this AM. Strength recovery has already helped me today.
on Sunday, October 13, 2013 at 01:49 pm
marathon result
3:40:27 - 5 minutes behind a PR, 3:00 ahead of previous #2 time (both LSD training)

I've been doing 4 days of S&C with my local box each week with 2-3 run days programmed here sometimes replacing the long interval with a short trail run.

I replaced 1 T/TT with a 3 x 5M interval with 5:00 rest and one with a 17M (slow with friends) both to test nutrition. Even with that, I didn't do 26M in any week since my last marathon.

It's pretty awesome to add significant strength without losing any speed and doing it without increasing total training time. I know I have room for improvement too.

Thanks CFE.
Jeffrey Ford
on Monday, October 14, 2013 at 08:30 am
CFE Seminar
Perfect excuse to take a vacation to HHI!! Don't miss this weekend full of knowledge.
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