W.O.D.: Tempo | Time Trial

Sunday, October 27, 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): 1600m @ 80% RPE

Bike (SUN): 30k @ 80% RPE

Run (SUN): 10k @ 80% RPE

Row (SUN): 5k @ 80% RPE

Ruck (SUN): 10M @ 80% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or LI): 10k @ 80% RPE

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 (7)

Brandon Budge
on Sunday, October 27, 2013 at 12:20 am
IronMan Complete!!!!
Well, I started training for the IronMan in June using CrossFit Endurance and yesterday I finished with a time of 12:01:40!!! The kicker to all of this is, I was stationed in the Middle East durning my training! I was severely limited in my ability to train; by time and available equipment. I averaged between 4 and 6 hours a week. I never ran anything further than 9 miles and I biked using a stationary!! Then to top it all off, I tore my meniscus and partially tore my ACL about 6 weeks before the race thus limiting my ability to run. I got through my first IronMan with plenty of gas in the tank and a smile on my face! In fact in my life time I had never biked more than 60 miles!!! And I'd never run a marathon! This program works! After using it to rehabilitate both my knees and my right shoulder after they'd been operated on to repair damage I'd inflicted on them; then using it to train for a full IronMan I am thoroughly convinced! My next one will be faster as I now know what to expect! I am shooting for 11 hours or less! I LOVE CROSSFIT ENDURACE! Thank you Brian!!
on Sunday, October 27, 2013 at 08:59 am
Bike 30K
20min warm up
20.2mph avg
5min cool down
Going to do mobility work later in afternoon
Brad Williams
on Sunday, October 27, 2013 at 09:15 am
10/27/13 WOD
Long Run today at Island Lake. I did 2 loops on the Yellow Trail. I've never done the Yellow Trail and it was hilly and more technical. 11.65 Miles- 1:50 Hours.

Lotta stretching when I got home. Really good run today. Love getting out in the trails.
on Sunday, October 27, 2013 at 09:52 am
RE: IronMan Complete!!!!
Brandon -- Good job dude, that's awesome!

If you have any pictures from the race send them my way and I'll get you posted up on the site!

pj [at] crossfitendurance
Brad Williams
on Sunday, October 27, 2013 at 12:26 pm
RE: Ironman Complete
Congrats on the accomplishment Brandon. Keep believing in yourself and the training and more good things will happen. Congrats again.
on Sunday, October 27, 2013 at 03:23 pm
Ironman Complete
Brandon! Wicked awesome results dude. Way to follow the plan and knock it out. Truly shows the programming at its best!!
on Sunday, October 27, 2013 at 10:18 pm
Weekend Wod
Took Friday off, did TM on Saturday, 20km took just under 2 hours which I'm happy with. Rested sunday, although I could have done a wod
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