BENCHMARK W.O.D. Optimus Prime and Endurance Tuesday 9/24/19


BENCHMARK W.O.D. Optimus Prime and Endurance Tuesday 9/24/19


“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

Strength – 15 minutes

Heavy Set of 6
Heavy Set of 4
Heavy Set of 2


  • 15 minutes to build to the 3 separate heavy sets
  • Try to stick to the general timeline below to ensure athletes complete all 3 sets within the window
  • General Timeline:
    • 7 Minutes for 6 (3-4 Sets)
    • 4 Minute for 4 (1-2 Sets)
    • 4 Minute for 2 (1-2 Sets)

Benchmark WOD – 7 minutes

*On benchmark workouts, always document how you did whether it’s a journal or on Sugar WOD, because we will revisit these workouts every 4-6 months to test where your fitness has gone!

As many reps as possible in 7 minutes of…

Wallballs (20/14)

On the Minute complete 5 Deadlifts (225/155)


  • Two part day with a deadlift focus
  • We’ll start by building to heavy sets of 6-4-2 before completing behcnmark workout
  • “Optimus Prime” begins on the wallballs
  • At the top of each minute, complete 5 deadlifts before moving back to the medicine ball
  • The score today is total wallballs completed in 7 minutes


  • Choose a weight on the deadlift you can go unbroken with throughout the workout
  • These 5 reps should take around 10 seconds each round


  • Choose a wallball weight you can get 12+ unbroken reps each round
  • The range we’re looking here is somewhere between 12-20 reps each minute

“U” Not “I’s”
A small adjustment that makes a big difference on the wallball is placing the hands underneath the ball instead of on the outsides. This allows athletes to transfer more energy from the lower half into the throw. When the hands are outside, some of that power is lost in the transition from squat to press. The hands should look more like one “U” than two separate “I’s”.

Push the Floor Away
The pausing deadlift is a great training tool to help athletes push more with the legs off the ground and maintain a stable back position. This pause takes place just below the knee for 3-count. Loading up the bar a little bit gives athletes more feedback, giving them something to push against and making them work harder to stabilize the spine. Feel this out with an empty bar first and then load up to a light weight for some more feedback.

Push the Hips Forward
After the bar passes the knees, think about pushing your hips through the bar to lock out the weight. Pushing the hips forward takes a lot of the load out of the lower back and places them in the hips and legs. We’ll once again feel this out with the empty bar and then some light weight, moving from just below the knee to a lockout out position.


  • Since the workout starts on the wallballs, the first minute will be the best chance to complete the biggest set of the day
  • After the first round, shoot for 1-2 sets per minute
  • Have a goal in mind going into the workout on how many reps or for how many seconds you want to hold on for
  • With 45-50 seconds to work on the ball, this number is likely in the 12-20 rep range


  • Go unbroken for the 5 reps on the barbell and transition back to the ball
  • Make sure your barbell is relatively close to the medicine ball to ensure fast transitions

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

3 Rounds for time of…
400m Run
20 Goblet Squats w/ KB 55/35
1200m Bike
20 Deadlifts 135/95
400m Ski Erg
20/15 Cal Row