W.O.D.: Tempo | Time Trial

Sunday, December 08, 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): 1000m @ 85% 800m TT pace

Bike (SUN): 12M @ 85% 15k TT pace

Run (SUN): 5M @ 85% 5k TT pace

Row (SUN): 5k @ 80% 2k TT pace

Ruck (SUN): 8M @ 85% 5M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

SUNDAY is the 3S Rest Day

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 5k TT

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 & Motivation

Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (2)

Brad Williams
on Sunday, December 08, 2013 at 05:33 am
12/8/13 WOD
Interval Row this morning. 15 min. Warm-Up (Pace Increase, Mobility), 15 x 30/30 Int., not sure on distances. I ended up with 3500m after the 15 sets (rec. included), 5 min. Cool-Down. 6500m Total.

S&C shortly after. Box Squats- 95#/10 sets/3 reps on 1 min. 10 x EMOM 10 min. 15 55# KB Swings.

Smashes for mobility. Leg is doing a little better today. Side of knee feels unstable probably from nerves and some weakness. Shin wasn't hurting at all. I'm feeling much better about progress now.
on Monday, December 09, 2013 at 12:28 pm
Going to try and post results routinely - back in training after baby #3 was born 10/26/13 with season aims of:

Bayshore Marathon
Grand Rapids Tri 1/2 IM (National Championship Course!)

5K TT Run on treadmill 22:40

Brad - nice to see you still post on here - sorry about the injury - hope you are on the path to recovery and were lifted at least in spirit by the Spartan victory!

Thanks to all at CFE for the terrific programming. So excited to be back!
Comments are closed for this post.