FREE W.O.D. Saturday 8,9,10am 1/9/21


FREE W.O.D. Saturday 8,9,10am 1/9/21

“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Conditioning WOD – 20 minutes

On the 4:00 x 5 Rounds:
500/400m Row, 400m Ski, 1200m Bike
1 Round of “DT” (155/105)

WORKOUT BRIEF [0:00 – 5:00]

  • This interval workout combines cardio and barbell cycling components
  • New rounds begin every 4 minutes [0-4-8-12-16]
  • Your score today is your slowest of the 5 rounds
  • Choose a distances and weights that allow for these rounds to take no more than 3:30
  • This leaves you at least 30 seconds of rest before beginning the next round


  • 1 Round of “DT” is:
    12 Deadlifts
    9 Hang Power Cleans 
    6 Push Jerks
  • Weight selection is important in finishing within these 4-minute windows
  • Choose weights that allow you to clear each round in no more than 1:30

GENERAL WARM-UP [5:00-12:00]
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here

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 [12:00-17:00]
Forearms Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Pec Stretch on Wall: 1 Minute Each Side

TEACHING [17:00-25:00]
DT Cycling Tips

  • There are some tips in terms of how to break-up these rounds of “DT” that can help a lot with getting these 27 reps done efficiently each round
  • They involve the best times to break and what grips to use for each movement
  • While you could try for unbroken sets, the score is the slowest of the 5 rounds
  • Just deviating once from an unbroken set during the 5 rounds is a big blow to the final score
  • These quick, planned breaks can be helpful in staying consistent across the board
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 1 Full Round (Light Weight)
  • 9-6-3 (Lighter Weight)
  • Build to Workout Weight)

PRACTICE ROUNDS [25:00-35:00]
1 Round
100 Meter Machine
2 Deadlifts
2 Hang Power Cleans
2 Push Jerks

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

  • Today’s priority is the round of “DT”
  • Your machine pace will be dictated by how comfortable you are cycling this weight
  • If you know the weight will be a challenge, slow down your run to preserve some energy
  • If the weight is manageable, see what you have for each machine effort
  • Also keep in mind that your score is the slowest of the 5 efforts
  • Hold back a little on the first round so you can sustain this speed across the final 4


  • Same Movements with Dumbbells