FREE W.O.D. Saturday 10/10/20


FREE W.O.D. Saturday 10/10/20

“Pain versus Discomfort”

There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.

Today, let’s get uncomfortable.

Conditioning WOD

For Time:
21 Front Squats, 200 Meter Run
21 Pull-ups, 200 Meter Run
18 Front Squats, 200 Meter Run
18 Pull-ups, 200 Meter Run
15 Front Squats, 200 Meter Run
15 Pull-ups, 200 Meter Run
12 Front Squats, 200 Meter Run
12 Pull-ups, 200 Meter Run
9 Front Squats, 200 Meter Run
9 Pull-ups, 200 Meter Run

Barbell: 115/85

WORKOUT BRIEF [0:00 – 5:00]

  • After each set of weightlifting and gymnastics today, we’ll head out to the door for a short 200 meter run
  • With a descending rep scheme and running between the more challenging movements, the structure of this workout will allow us to work through large sets on both bars
  • We can expect this piece to take between 18-25 minutes to complete


  • We’re looking to move a light-moderate weight on the front squat today
  • This should be a weight that allows you to complete all sets within 1-2 sets
  • The barbell will start on the floor, not out of a rack
  • You can squat clean the first rep if you’d like to


  • To complete this station as written, we recommend having at least 21+ unbroken reps when fresh
  • If you’re not there, consider reducing the reps or choosing a variation from “modifications”
  • Common volume reductions for the pull-up will be:
  • 18-15-12-9-6
  • 15-12-9-6-3


  • See the “modifications” section for running replacements

GENERAL WARM-UP [5:00-12:00]
1 Minute Each
Active Samson + Air Squats Video
Barbell Warrior Squats Video
Hollow/Arch Holds (30 Seconds Each) Hollow Video Arch Video
Barbell Bent Over Rows

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

MOBILITY [12:00-15:00]
Barbell Ankle Stretch: 1 Minute

Squat Hold: 1 Minute

Bottom First
The pull-up is typically thought of as an upper body movement, but the lower body plays a big role in positioning and power. Here, we want to think about leading from the bottom first. The phrase we can keep coming back to is “kick-pop-pull”. We’ll start with a kick of the feet, then pop the hips towards the bar, and finally pull with the arms. This order is important for finding the “weightless moment” and maintaining good core-to-extremity movement. Check out the Daily Video for a visual of this teaching point.

Movement Prep
10 Scap Pull-ups Video
1-3 Strict Pull-ups
5 Kip Swings
5 Pull-ups

Top First
While the front squat is mainly a lower body movement, the upper body plays a vital role in keeping the bar balanced exactly where it should be. On the way down and on the way up, let’s think about the top first. During the descent on the squat, think about driving the elbows towards the ceiling. As we stand up, think about leading your way out of the hole with the elbows first. This constant upward pressure on the bar can lead to a great front rack position.

Movement Prep
5 Tempo Front Squats (3 Seconds Down, 3 Seconds Up)
5 Empty Bar Front Squats (No Tempo)
5 Light Weight Front Squats

PRACTICE ROUNDS [22:00-30:00]
1 Round
With Lighter Weight:
5 Front Squats
100 Meter Run
5 Pull-ups

1 Round
With Workout Weight:
5 Front Squats
5 Pull-ups

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

  • In the first 3 rounds of the workout, we have 54 reps of pull-ups and front squats each
  • In the final 2 rounds of the workout, we have 21 reps of pull-ups and front squats each
  • Early on, the work that happens inside is more important than running speed
  • Run at a pace through the sets of 21-18-15 that allows for big sets on the bars
  • As the sets get more manageable in the rounds of 12-9, see if you can slightly increase your run pace
  • Alternating between upper body and lower body movements in this workout, on top of the runs, is a nice incentive to keep pushing for big sets
  • Keep your breaks quick and look to simply just get out the door for the next run
  • Consider the following options for each round:
  • Round of 21: 21, 12-9, 7-7-7
  • Round of 18: 18, 9-9, 6-6-6
  • Round of 15: 15, 8-7, 5-5-5
  • Round of 12: 12, 6-6, 4-4-4
  • Round of 9: 9, 5-4, 3-3-3


  • Double Dumbbell Front Squats (Equal Reps)
  • Single Arm Dumbbell Front Squats (Equal Reps)
  • Dumbbell Goblet Squats (Equal Reps)
  • Wallballs (Equal Reps)
  • Air Squats (2x Reps)
  • Jumping Air Squats (Equal Reps) Video


  • Reduce Reps
  • Banded Pull-ups (Equal Reps)
  • Ring Rows (Equal Reps)
  • Inverted Bar Rows (Equal Reps) Video
  • Dumbbell Rows From Plank Position (Equal Reps Each Side) Video
  • Double Dumbbell Bent Over Rows (Equal Reps) Video
  • Single Dumbbell Bent Over Rows (Equal Reps Each Side) Video


  • 250 Meter Row
  • 200 Meter Ski Erg
  • 600 Meter Bike