W.O.D.: Tempo | Time Trial

Sunday, November 24, 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 @ 85% RPE

Bike (SUN): 25M @ 85% RPE

Run (SUN): 13.1M @ 85% RPE

Row (SUN): 13.1M @ 85% RPE

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

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1600m TT

Bike (OFF): OFF

Run (SAT or SI): 13.1M @ 85% 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.

Grassroots CrossFit hosts a CrossFit Endurance Seminar December 7-8, Sign Up Now!

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Comments (3)

Brad Williams
on Sunday, November 24, 2013 at 06:21 am
11/24/13 WOD
Tempo Row this morning. 10 min. Warm-Up (Mobility), 10K Row- 41:50 min. 10 min. Cool-Down (Easy Row, Mobility).

No S&C after. Butt/Hip was kinda sore so I finished with more mobility. Happy to get in solid training this weekend after a week doing nothing.
on Sunday, November 24, 2013 at 12:29 pm
11/24/2013 run
Planned on doing 13.1 could only do 10.5. Cold, windy, hilly....and way to much negativity in my head. WOs like this let me know just how much work I need to do. After run got on my bike on a trainer to just spin for 10 min or so then mobility.
on Sunday, November 24, 2013 at 01:50 pm
13.1 : 1:45
50% of the run was on ice, the other 50% on snow. Canada.
Recovery work + mobility.
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