W.O.D.: Tempo | Time Trial

Sunday, December 22, 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): 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.


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 Hilton Head

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Comments (2)

Brad Williams
on Sunday, December 22, 2013 at 06:20 am
12/23/13 WOD
TT Bike this morning. 20 min. Warm-Up (Spin,Pace Increase), 1:20 Hour TT a mix of flat and climbs, 5 min. Rec., 5 x 30/90 rec., 5 min. Cool-Down.

Glad to see Bike endurance has gone away. Stretching and smashes for mobility. Leg felt good after ride. Almost felt good enough to run, but with all the ice we got last night decided not to test it. Iced knee a lot yesterday and took a cold water bath after ride and leg feels good now. Hope this improves as the week goes on.
on Sunday, December 22, 2013 at 12:22 pm
Saturday - Swim 1000m - 18:40 - first time in pool since delivery. Felt pretty good.

Sunday - Run 5M - 38:35 - on treadmill. Not my favorite running medium, but safer than our icy roads!
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