FREE W.O.D. 8/9/10am Saturday 8/22/20


FREE W.O.D. 8/9/10am Saturday 8/22/20

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Conditioning WOD – 35 min cap

4 Rounds for time of…
400 Meter Run
5 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

WORKOUT BRIEF [0:00 – 5:00]

  • We’ll combine barbell conditioning with run conditioning in this longer workout
  • After coming in from each 400 meter run, you’ll complete 5 rounds of the “Macho Man” complex before heading back out for the next run
  • For clarity, the 5 rounds of “Macho Man” is equivalent to 45 barbell reps
    3 Rounds:
    800 Meter Run
    45 Barbell Reps
  • The intended time range for this piece is between 20-30 minutes


  • 1 round of “Macho Man” is:
    3 Power Cleans
    3 Front Squats
    3 Push Jerks
  • We’re looking to move a moderate weight barbell here
  • With a smaller rep count, choose a weight that allows you to complete the front squats and push jerks unbroken each round
  • While we are aiming for a weight that allows for unbroken squats and jerks, each complex does not need to be completed unbroken for it to count
  • For Example: A popular strategy here is singles on the power cleans followed by unbroken front squats and push jerks


  • See all the way down the page for run “modifications”

GENERAL WARM-UP [5:00 – 12:00]
Warmup Jog
200 Meters Easy

Plate Warmup
30 Seconds Each
Plate Hops Video
Plate Counterbalance Squats Video
Plate Hops Video
Plate Lateral Squats Video
Plate Hops Video
Plate Ground to Overhead Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Wrist Stretch: 30 Seconds Each Direction

Table Top Stretch: 1 Minute

Barbell Front Squat Hold: 30 Seconds

Knuckles Down
On all three movements today, we can focus on keeping the knuckles down. For the Power Clean, keeping the knuckles down as the bar travels up the body by doing a slight wrist curl ensures the weight stays close to our midline, making it easier to control. If the weight swings away like a kettlebell, you’ll see the knuckles point up towards the sky. This slight wrist curl with the knuckles down can also help prevent an early arm bend, as it creates slight tension in the triceps.

Movement Prep
5 Deadlifts
5 High Pulls
5 Power Cleans

Knuckles Down
Knuckles down in the front squat is another way to work on keeping the elbows up. You’ll notice that dropping the elbows brings the knuckles up, while driving the elbows up brings the knuckles down. Relaxing the hands will also allow for better knuckle position, which in turn leads to a balanced bar position on the shoulders.

Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats

Knuckles Down
In the push jerk, we can also think about keeping the knuckles pointed down. If the knuckles are down in the set-up, it means the elbows are up and the bar is likely sitting in a good position on the shoulders. We want the knuckles to stay down on the shoulders until we fully open the hips. This ensures we are using the lower body first instead of pressing early. Additionally, keeping the knuckles down when the bar is overhead create a stable “J-Hook” position where the bar can rest in the middle of the palm.

Movement Prep
5 Pausing Dips (3 Seconds)
5 Push Press
5 Push Jerks
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Build to Workout Weight

PRACTICE ROUND [25:00 – 30:00]
1 Round
With Workout Weight:
100 Meter Run
3 Power Cleans
3 Front Squats
3 Push Jerks

STRATEGY + WOD [30:00 – 60:00]

  • The power cleans are the pacer of the “Macho Man” complex 
  • With the weight coming back to the ground on each rep, completing these as singles makes a lot of sense
  • Hold a pace between single power clean reps that allows you to complete the front squat and jerks unbroken
  • These rounds can feel a lot faster if you can get started on the first power clean fairly quickly after the last jerk
  • After dropping the final push jerk, just get the first single power clean of the next round out of the way


  • Today’s workout has an intended time range of 20-30 minutes
  • That being said, we can aim to hold a pace on the runs that you could hold for this time frame
  • Another way to think of it could be a pace you would hold for a 3-4 mile run
  • Holding this speed will allow you to be consistent across each 400, while also thriving on the barbell


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


  • Double Dumbbell Power Cleans
  • Single Dumbbell Power Cleans Video
  • Odd Object Power Cleans Video
  • Kettlebell Swings


  • Double Dumbbell Front Squats
  • Single Arm Dumbbell Front Squats
  • Dumbbell Goblet Squats
  • Odd-Object Front Squats
  • Wallballs
    * Air Squats
  • Jumping Air Squats Video


  • Double Dumbbell Push Jerks
  • Single Dumbbell Push Jerks
  • Odd-Object Shoulder to Overhead
  • Full Kettlebell Swings