W.O.D.: Tempo | Time Trial

Sunday, January 19, 2014 • 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): 1400m TT

Bike (SUN): 30M TT

Run (SUN): 12M TT

Row (SUN): 15k TT

Ruck (SUN): 12M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1400m TT

Bike (OFF): OFF

Run (SAT or SI): 10M @ 85% 8M 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.

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Comments (4)

on Sunday, January 19, 2014 at 08:43 am
Running a marathon
How many intervals should I aim for if I am training for a marathon? or should I go by time, let's say 1h30 worth of intervals? Insight would be very helpful, Thanks!
Brad Williams
on Sunday, January 19, 2014 at 09:14 am
1/19/14 WOD
Interval bike this morning. 20 min. Warm-Up (Spin, 2 x 1 Leg Drills, Pace Increase), 20 min. Tempo right into 10 x 1 min.(400m)/1 rec. 10 min. Cool-Down.

Couldn't get an S&C WOD in because hip was sore after ride. I'll do mobility work later on and I also got a massage scheduled for today. Hopefully, the massage will aid in recovery and rehab.
on Sunday, January 19, 2014 at 10:19 am
training for marathon
Hi everyone! I am doing a marathon in 4 months, wondering how long I should be doing intervals for ? should I aim for a specific amount of sets or total workout time? Thanks!
on Sunday, January 19, 2014 at 03:40 pm
15k row
1:16:54 sucked
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