FREE W.O.D. 8/9/10am Saturday 3/27/21


FREE W.O.D. 8/9/10am Saturday 3/27/21

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minutes of…
2 Rope Climbs
25 Kettlebell Swings (70/55)
30 AbMat Sit-ups

WORKOUT BRIEF [0:00-5:00]

  • Today’s triplet workout features a movement we haven’t done in a while: the rope climb
  • Much of our teaching section today will focus on this higher skilled movement
  • Over the 20 minutes of work, we can expect to complete about 3-5 rounds


  • Choose a number/variation that can be complete in under 1 minute per round (1 Rep Every :30 Average)
  • Sub 20 Ring Rows, 10 strict pull-ups (or a variation without kipping) or 5 rope walks for rope climbs. New people aim to focus on ring rows or a oullup variation


  • These swings will finish all the way overhead
  • Choose a weight that you can complete within 2 sets


  • Choose a rep number that can be completed in 2 minutes or less

GENERAL WARM-UP [5:00-12:00]
1 Minute Each
Active Samson Video
Single Arm Kettlebell Farmers Carry (30 Seconds Each
Push-up to Down Dog Video
Single Arm Kettlebell Deadlifts (30 Seconds Each)
Hollow Hold Video
Single Arm Kettlebell Rows (30 Seconds Each)

MOBILITY [12:00-18:00]
Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

TEACHING [18:00-30:00]
Feet, Legs, Arms

  • The focus on both these movements is on the order of operations from the ground up
  • It all starts with the feet, then moves to the legs, and finally the arms
  • If we do this right, we create a good foundation with the feet, get the power from the legs and hips, and just finish with the arms
  • How we do one will affect the other, so let’s aim to be as efficient as possible
  • Check out the Daily Video for a visual on these teaching points and progressions

Movement Prep
With Lighter Kettlebell:

  • 10 Kettlebell Deadlifts
  • 8 Russian Kettlebell Swings
  • 6 Full Kettlebell Swings
  • 8-12 Foot Locks (Sitting on a Box)
  • 6 Jump and Hangs
  • 4 Lock and Stands
  • 1-2 Rope Climbs

PRACTICE ROUND [30:00-35:00]
1 Round
With Workout Weight:
1 Rope Climbs
5 Kettlebell Swings
10 AbMat Sit-ups

STRATEGY + WOD [35:00-60:00]

  • The two more challenging movements of the workout will be the ones that involve the upper body: the rope climbs and kettlebell swings
  • Grip, biceps, lats, and shoulders will take on the most strain from these two movements, while the sit-ups provide a break from holding onto something
  • Look to make the first two movements as efficient as possible by using the legs before arms and by resting as needed
  • Make sure you’re ready to go before hopping up for the second climb
  • Get to 10 reps on the swings before making the call on whether to hold on or not
  • Use the sit-ups as a chance to reload the upper body for the next round


  • Reduce Reps
  • 20 Ring Rows
  • 10 Strict Pull-ups or a variation without a kip)
  • 5 Rope Walks


  • Single Arm Dumbbell Swings (10 Each Side)


  • Sit-ups With Feet Anchored