W.O.D.: Tempo | Time Trial

Sunday, January 12, 2014 • EnduranceTempo, Time Trial



Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1400m @ 85% 1200m TT pace

Bike (SUN): 20M @ 85% 30k TT pace

Run (SUN): 10M @ 85% 8M TT pace

Row (SUN): 10k @ 85% 8k TT pace

Ruck (SUN): 12M @ 85% 10M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1400m @ 85% 1200m TT pace

Bike (SUN): 20M @ 85% 30k 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.

6 Week Running Technique Program

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Comments (1)

Brad Williams
on Sunday, January 12, 2014 at 06:32 am
1/12/14 WOD
Tempo Bike this AM. 15 min. Warm-Up (Spin, 2 x 1 leg drills, Pace Increase) 1:15 HR Tempo, 10 rec., 2 x 6 min.(2 mile)/2:30 Rec. Int., 13 min. Cool-Down.

No run after. Was putting on warm-clothes and hip started to hurt. I just need to get that little part fixed and I will be good. Running will after to be the goal for this week.
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