W.O.D.: Tempo | Time Trial

Sunday, October 20, 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 TT

Bike (SUN): 12M TT

Run (SUN): 15k TT

Row (SUN): 10k TT

Ruck (SUN): 18M 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 (6)

Chad Brinkley
on Sunday, October 20, 2013 at 08:22 am
Weekend WODS
10/19/2013: I did a modified version of the long interval run in the AM. 400 Warm Up + Drills, 3 x 1 Mile with 4:00 Rest (TImes were 6:41/6:41/6:38), 400 Cool Down + Mobility.

Followed up with the local S&C WOD: 25 Minute AMRAP of 15 Cal Row, 10 Strict Pull Ups, 15 Cal Row, 10 Back Squat @155, 15 Cal Row, 10 Ring Dips. (4 Rounds + 34 Reps RX).

10/20/2013: I did the 3 Sport Bike WOD today. 20 Mile Time Trial in 61:14.
on Sunday, October 20, 2013 at 09:02 am
Weekend wod
Took Saturday off

Sunday did hero wod 'the don', was a very long grinder, did it in sub 51 minutes (so kind of like a 11km TT),
didn't get around to the run again, but i'm happy doing a long metcon instead
Brad Williams
on Sunday, October 20, 2013 at 09:21 am
10/20/13 WOD
Long Run this morning before heading back to Westland. 10 miles- 1:25:52 hours. Pretty happy with that since I haven't done a straight long run in a few weeks. Pace was right around usual. Kept distance to 10 miles because I haven't ran long in a while. Stretching after run. Smashes later this afternoon.
on Sunday, October 20, 2013 at 02:06 pm
WOD - Running
Haven't built up to 15k yet. Did 7 miles at 8:32 pace. Finished in 59:45.
on Sunday, October 20, 2013 at 06:35 pm
ss run
8M trail race - 1:03:10
Not too technical, not too hilly, great weather, really fun race, average results.
on Monday, October 21, 2013 at 06:46 am
HHI Bridge Run 10K Results
Endurance team 10K this past weekend. All 7 athletes who competed PRd! www.bearfootsports.com I finished 3rd Overall 36:50 in prep for IM Cozumel.

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