W.O.D.: Tempo | Time Trial

Saturday, December 21, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

1 - 1 - 1 - 1 - 1 - 1 - 1


Cash Out

100m - Handstand walk

Post loads to comments.


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): 1200m @ 80% 1000m TT pace

Bike (SUN): 15M @ 85% 20k TT pace

Run (SUN): 8M @ 80% 5M TT pace

Row (SUN): 8k @ 80% 5k TT pace

Ruck (SUN): 10M @ 80% 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1000m TT

Bike (OFF): OFF

Run (SAT or SI): 5M @ 85% 5k TT pace

Post sport and time to comments.

Kelly Ann Jenkins, CrossFit Tecnica

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 Saturday, December 21, 2013 at 10:22 am
12/21/13 WOD
Circuit Swim to start. 20 min. "Swim Cindy"- 50yd. Swim, 5 Pull-Ups on start blocks, 10 Push-Ups, 15 Squats- 12 Rds. + 20 yds.

Tempo Row shortly after. 8K Row- 33:43 min/5 rec., 2 x 500m/90 rec.- 1:55,1:54 min., 7 min. Cool-Down. 11510 meters.

Smashes and stretching for mobility. I've kinda figured out why I haven't recovered as quickly as I've wanted. Nerve in back is healing well, but about 1.5 weeks ago I slipped on the ice on the sidewalk coming out of my apartment complex and went into an unexpected floor "super couch stretch". I caught myself, but can feel tightness when it isn't loose. I'm gonna ice and I know the extra rest from school will help. Once this gets healed I should be good.
on Sunday, December 22, 2013 at 10:55 am
60 min total ride duration. 20 FTP/LTHR Test with Trainerroad.

Held 323 watts for 20mins. 3.85 watts/kg. Not bad for not riding the last few months and focusing on Oly.

Going to use this to help set up/pace my workouts on the trainer in the upcoming weeks.
Comments are closed for this post.