W.O.D.: Tempo | Time Trial

Sunday, December 15, 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 TT

Bike (SUN): 20k TT

Run (SUN): 5M TT

Row (SUN): 5k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1000m @ 85% 800m TT pace

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

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 (2)

Brad Williams
on Sunday, December 15, 2013 at 06:00 am
12/15/13 WOD
Tempo Swim, Tempo Row "brick" this morning. 1000m Swim- 20:31 min., 5K Row- 20:02, 5 min. Cool-Down 6000m Total.

Did the CF Mainsite WOD for S&C. I modified it a lot. 20 Min. AMRAP of 30 Sec. Handstand Hold, 30 Sec. Bottom of Squat Hold, 30 Sec. L-Sit, 30 sec. Chin Over Bar. Subbed 25# DB Hold Overhead for HS Hold because that is less on my back, bent knees for L-Sit.
9 Rds. + 30 Sec. DB Hold + 9 Sec. Bottom of Squat.

Slept wrong last night and it aggravated my back/hip this morning. Swim was painful as heck and had to modify S&C WOD due to pain. PT this week should help a lot.
on Sunday, December 15, 2013 at 08:29 am
90 mins on the trainer. 20 min warmup then a 20 min FTP test. Mixed in single leg/cadence drills to fill the rest of the time.
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