FREE 8/9/10am WOD Saturday 9/5/20


FREE 8/9/10am WOD Saturday 9/5/20

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short. There’s no time to bunt. Let’s swing for the fences.

Conditioning WOD – 30 min cap

*Coaches – if low on DBs, please use barbells at 135/95 (DBs are the priority here)

For Time:
800 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
400 Meter Run
14 Ring Muscle Ups* (scales below)
400 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
800 Meter Run

*Scales below for all, but for anyone new, 30 ring rows instead of muscle ups would be a great scale

WORKOUT BRIEF [0:00-5:00]

  • This big chipper workout combines odd-object weightlifting, high skilled gymnastics, and simple cardio
  • This is intended to be a medium-long range workout
  • Your score is the total time to takes to complete the listed work
  • We expect this workout to take between 18-28 minutes to complete


  • We’re looking to choose a moderate set of dumbbells for this station
  • This should be a weight that allows you to complete the 21 reps in 2 sets when fresh
  • Only one head of the dumbbell needs to make contact with the floor in the bottom


  • If you’re unable to run, check out the “modifications” section for more options

GENERAL WARM-UP [5:00-12:00]
Warmup Run
400 Meters Easy

2 Rounds
With Light Dumbbells:
30 Seconds Pausing Single Dumbbell Goblet Squats (3 Seconds in Bottom) Video
30 Seconds Lateral Hops Over Dumbbell
30 Seconds Double Dumbbell Plank Rows (Alternating) Video
30 Seconds Dumbbell Warrior Squats Video

MOBILITY [12:00-15:00]
Dumbbell Ankle Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Side

Click Here


Wait to Pull
Keep the triceps flexed until we extend with the lower body. It’s tempting to do some biceps curls, but let’s hold off until after the workout. We’ll practice some straight arm jump shrugs before completing full cleans to hammer this point home.

Coming Back Down
On the way back down, we want to avoid what we call “squatting the weight twice”. This can be very taxing on the quads and force us to break early. The main thing we’re looking for when going into the next rep is that the hips are above the knees instead of below parallel. The other things to consider are keeping the should blades over the bells and keeping the back flat. See the Daily Video for both Squat Clean teaching points.

Movement Prep
With Lighter Dumbbells:
5 Double Dumbbell Deadlifts
5 Jump Shrugs
5 Hang Power Cleans
5 Power Cleans

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weights:
3 Dumbbell Squat Cleans
200 Meter Run
1 Muscle Up/5 Pullups

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

  • Today’s workout will center around the most challenging movements: the dumbbell squat cleans and Muscle Ups
  • You can adjust your running pace to support your ability to thrive on those two movements
  • If the dumbbell squat cleans and/or muscle ups are very challenging for you, the runs become way less important than maximizing your abilities inside
  • If you are proficient on these challenging movements, your running speed will matter a lot more


  • If these are challenging for you, quick sets with quick breaks will likely be the best approach
  • This allows you to focus more on staying in a solid and efficient position, which is very helpful whenever we’re using two dumbbells at once
  • However, if you feel comfortable with big sets, you’ll be able to clear this station substantially faster
  • Consider the following options:
  • 1 Set: 21
  • 2 Sets: 12-9
  • 3 Sets: 8-7-6
  • 4 Sets: 6-6-5-4
  • 5 Sets: 5-5-4-4-3
  • 6 Sets: 6-5-4-3-2-1
  • 7 Sets: 3’s 800 METER RUN
  • 1,000 Meter Row
  • 800 Meter Ski Erg
  • 2400 Meter Bike


  • 500 Meter Row
  • 400 Meter Ski Erg
  • 1200 Meter Bike


  • 21 Bar Muscle Ups
  • 30 Chest to Bar Pullups or 30 Normal Pullups
  • 30 Banded Pullups
  • 30 Ring Rows


  • 42 Single Dumbbell Squats Cleans Video
  • 21 Barbell Squat Cleans (135/95) (K: 61/43)
  • 42 Medicine Ball Squat Cleans Video
  • 80 Jumping Air Squats Video