Benchmark W.O.D., Endurance, and GOAT Workout Thursday 9/5/19


Benchmark W.O.D., Endurance, and GOAT Workout Thursday 9/5/19


“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”

To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities that can adapt to take on any problem, from any angle.

The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no two “jobs” are the same.

Like the carpenter, we expect the challenges, uncertainty, adversity and negativity… but we have an even greater expectation, that we will overcome them.

“Frank the Tank” – Benchmark WOD

*Always write your scores down for benchmark workouts as a baseline, and that you will see them again a few months later to test where your fitness has gone!

As many rounds + reps in 5 minutes of…
Buy-In: 50 Wallballs (30/20)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

As many rounds + reps in 5 minutes of…
Buy-In: 35 Wallballs (30/20)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

As many rounds + reps in 5 minutes of…
Buy-In: 20 Wallballs (30/20)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees


  • Each interval begins with a buy-in of wallballs that only happen once
  • With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
  • The score for each section is total rounds and reps of deadlifts and bar facing burpees


  • Wallballs should take no longer than 2:30, 2:00, and 1:00 respectively
  • Adjust number or stick to a time cap to allow enough time on the scored portion of today’s workout


  • Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out


  • There is no need to stand to full extension on the lateral bar burpees

We can focus our attention on the laces of the wallball to maintain a good squat today. As we squat down with the weight, let’s try to hold the laces in front of the face. This is a good indicator that we are in an upright position with the ball high. When the ball drop, we actually have to throw the ball a further distance and use more of our back to get it there. Laces up, ball up.

The laces are also the focus of our deadlift today. Before we even begin our first deadlift, let’s make sure the bar is centered over the loops of the laces with a relatively vertical shin. This ensures the bar is close enough to the middle of the body that we’re able to lift it with good technique. Each and every rep, we want to re-establish this starting point be sending the hips back and finding the laces.


  • Whenever there is rest built into a workout, we’re looking to keep moving for as much of the work station as possible
  • Let’s aim for large sets of wallballs and deadlifts today, as these are the movements that we’d stop moving on
  • With the wallball number and rep number dropping over the 3 parts, let’s aim to improve your rounds and reps with each


  • The wallballs start off very significant and get less significant as the reps drop and the deadlift weight increases
  • They matter the most in the first round, least in the last round, and somewhere in the middle for the second round
  • Shoot for big sets today to give yourself plenty of time on the scored portion of the workout
  • Here are some break-up options:

Set of 50
2 Sets: 25-25
3 Sets: 25-15-10

Set of 35
2 Sets: 20-15
3 Sets: 15-10-10

**Set of 20 **
2 Sets: 10-10
3 Sets: 8-7-5


  • Look to complete at least the first set of each deadlift set unbroken
  • After that, think 1-2 quick sets


  • Pace the burpees so that you can come back for another big sets of deadlifts (1-2 sets)