FREE W.O.D. Saturday 8/9/10am 3/6/21


FREE W.O.D. Saturday 8/9/10am 3/6/21

“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minutes of…
30/21 Calorie Bike or Ski, 35/25 Calorie Row, 400m Run (your choice)
30 Russian KB Swings 70/55
30 AbMat Sit-ups
30 Hand Release Push-ups

WORKOUT BRIEF [0:00 – 5:00]

  • This 4 station pacing workout includes cardio, light weightlifting, and gymnastics
  • We can expect to complete around 3-4 rounds over the 20 minutes of work


  • Choose a number or variation that takes around 1 minute to complete

GENERAL WARM-UP [5:00-12:00]
Machine Warmup
2 Minute Easy

30 Seconds Each
Active Samson Video
Front Plank on Hands Video
Up Dog Video
Push-up Plank to Front Plank Video
Straight Leg Sit-ups Video
Shoulder Taps Video
Arch Hold Video
Inchworm to Push-up Video

MOBILITY [12:00-15:00]
Pec Stretch on Wall: 40 Seconds Each Side

KB Assisted Straddle Stretch: 1 Minute

TEACHING [15:00-25:00]


  • Here we can talk about our width and height of our hand placement
  • Aim to have the hands positioned about a thumbs distance off the body
  • The hands should also be placed far enough down the body to allow for a vertical forearm position in the bottom
  • This puts us in a safe and effective position to press the body off the ground

Movement Prep

  • 15 Second Push-up Plank (Top)
  • 5 Hand Release Push-ups

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
4 Calorie Machine
4 Russian KB Swings
4 AbMat Sit-ups
4 Hand Release Push-ups

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

  • We can use the lack of interference from station to station as a nice incentive to push for big sets and stronger paces today:
  • Machine/Run: Cardio (Lower Body Dominant based on machine)
  • KB Swing: Lower Hinge + Hip Extension
  • AbMat Sit-ups: Midline
  • Push-ups: Strict Upper Press
  • We also alternate between movements that we might break-up with movements where we keep moving forward
  • See if you can hold on for big sets of KB Swings and push-ups knowing that you’ll always be able to move forward on the machine/run and sit-ups that follow
  • If you need to break on the 30’s – see if you can split it into 2 quick sets



  • Reduce Reps
  • Hands Elevated (Box or Bench)
  • Knee Push-ups