Costume W.O.D. Friday 10/30/20


Costume W.O.D. Friday 10/30/20

**“Well done is better than well said.” – Benjamin Franklin**

Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Conditioning WOD – 17 minutes

As many rounds + reps as possible in 5 minutes of…
5 Strict Pull-ups
10 Ring Dips
15 Double Unders

Rest 1 Minute

5 Chest to Bar Pull-ups
10 Hand Release Pushups
15 Double Unders

Rest 1 Minute

5 Bar Muscle Ups
10 DB Push Jerk 50s/35s
15 Double Unders

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s all bodyweight workout is an interval progression
  • The pull-up variation will change with each new 5-minute window:
  • 1st 5 Minutes: Strict Pull-ups
  • 2nd 5 Minutes: Chest to Bar Pullups
  • 3rd 5 Minutes: Bar Muscle Ups
  • Your score for each 5-minute AMRAP is total rounds and reps completed
  • Your final score will be these 3 scores added together
  • Ideally, we’re picking rep number or variations that allow for at least 5 rounds (1 round on the minute)
  • With a little rest built in and less overall time, our pace will be slightly faster than if we were completing “Cindy” as prescribed (20 minute workout)
  • The constant rotation from upper pull to upper/lower press to jumping will also allow for a higher intensity throughout


  • Let’s ideally choose a number or variation that allows for unbroken sets throughout
  • Reducing the number or using a band can help meet this recommendation
  • With such short windows to work within, breaking excessively here means less time moving forward
  • We recommend that athletes who have no goal of competing sub out regular pull-ups for chest to bar pull-ups or Bar muscle ups


  • Choose a rep number or variation that allows you to clear this station with 1 break per round
  • The rep number here is higher than pull-ups, so we’ll say 1-2 breaks instead of unbroken

GENERAL WARM-UP [5:00-12:00]
1 Minute Each
Active Samson + Air Squat Video
Shoulder Taps Video
Single Unders
Push-up to Down Dog Video
Wall Squats Video
Hollow Hold Video

MOBILITY [12:00-18:00]
Banded 3-Way Shoulder: 30 Seconds Each Position & Side

Banded Hamstring Stretch: 1 Minute Each Side

The feet are the focus of all our bodyweight movements today. Starting with the pull-up, let’s aim to keep the feet as forward of the body as we can to maintain a hollow body position. For the kipping variations, we can wait for the feet to get in front of the rest of the body before anything else happens. This timing is important for rhythm and efficiency. The feet kick in front of the body, the hips pop towards the bar, we finish with a pull.

Movement Prep
15 Second Hollow Hold on Bar
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups
3 Chest to Bar Pull-ups

In the push-up, aim to keep the feet around shoulder width with the toes actively pushing into the floor. The combination of these two things can help activate the core, which will allows us to maintain a solid plank position. When the feet are too wide or the feet aren’t active, there is the tendency to sag the hips towards the floor. Be intentional with the feet and keep working against gravity to maintain a straight line from head to toe.

Movement Prep
30 Seconds Push-up Plank (On Hands)
5 Push-ups

PRACTICE ROUND [25:00-30:00]
1 Round
3 Pull-ups
6 Push-ups
9 Double Unders

STRATEGY + WOD [30:00-60:00]

  • The upper body movements will present the biggest challenge today
  • Depending on the pull-up variation, you may want to take at least 1 break per round
  • Breaking the set of 5 into 3-2 can be fairly consistent across the board
  • Don’t feel like you have to stick with one plan – adjust your break-up approach to as needed to keep moving forward
  • Breaking the ring dips/push-ups can also be helpful with managing the overall volume
  • Quick breaks of 5-5 or 4-3-3 are two options to help push off fatigue
  • Adjust your double unders to support the two upper body movements
  • If the upper body movements aren’t an issue, cycle these fairly quickly
  • If your upper half needs more time to recover, slow your cycle time

5 Strict Pullups OR 5 Chest To Bar Pullups

  • Reduce Reps
  • 5 Banded Strict Pull-ups
  • 10 Ring Rows
  • 5 Inverted Bar Rows Video
  • 5 Renegade Rows Video
  • 10 Dumbbell Rows From Plank Position (Each Side) Video
  • 10 Barbell Bent Over Rows Video
  • 10 Double Dumbbell Bent Over Rows Video
  • 10 Single Dumbbell Bent Over Rows (Each Side) Video
  • 10 Odd Object Bent Over Rows Video

*2:1 Pullups, Chest to Bar Pullups, 3:1 Ring Rows


  • Reduce Reps
  • Hands Elevated (Box or Bench)
  • Knee Push-ups
  • Ring Pushups
  • Use feet or band for ring dips

OPTION 1 – Extra Work (before or after class)

3 Sets of 15: Weighted Glute Bridges-
3 Sets of 12: Double Kettlebell Front Rack Box Step-Ups (6 Each Leg)
3 Sets of 9: Strict Toes to Bar

Rest 1:00-1:30 Between Each Set

OPTION 2 – Extra work (before or after class)

Not for time…
Super set
5×5 Straight Bar Bicep Curls
5×8 Tricep extensions