Team W.O.D. and Endurance Tuesday 5/28/19


Team W.O.D. and Endurance Tuesday 5/28/19

*Team workouts are some of the best workouts we do, whether it’s how we build a tighter community or if it’s getting an awesome workout. Either way don’t miss today!


“You’re obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But it’s not about time that we put in, but about quality. When one is obsessed with reaching a goal, it’s not the amount of hours that tips the needle… it plays a role, but there’s a different factor that comes into play. The unwavering, burning commitment. The willpower that sees us through the harshest of storms. Failure is not an option to one who is obsessed with a goal.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better person.
Be obsessed with what we care about the most.
Our fiercest willpower, when leveraged in the right direction, is the secret sauce.

Team Conditioning W.O.D – 35 min cap

Teams of 3, splitting reps however desired.
*Post total reps achieved. If you finish, post total reps and time in notes.

For Time :
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
21 Clean and Jerks (225/155)


  • Completing the workout for time, or AMRAP in 35 minutes
  • Teams run together and must wait until everyone is back to begin the burpees
  • All other movements are broken up however teams see fit, with one athlete working at a time
  • Score is total number of clean and jerks (If you complete the workout, put time in notes)


  • Athletes should be able to complete the below reps unbroken when fresh at each bar:
    • 1st Weight: 15+ Reps Unbroken
    • 2nd Weight: 10+
    • 3rd Weight: 5+
    • 4th Weight: 3+
    • 5th Weight: 1+

Ok for teammates to use different weights or rope climb variations

*If odd number of athletes and a team of two must be formed, the workout will be a 30 minute cap, with 3 rds of 400m run, 35 bar facing burpees and 6 rope climbs… into… 14 clean and jerks at each weight.

*Team of 1 must either join a team of 3 and shadow another athlete. When they work you work, when they rest you rest… OR… on a 25 minute clock, 3 rds of 400m run, 20 Burpees, 3 rope climbs in 7 clean and jerks at each station.

The Descent
The most difficult part of the rope climb sometimes isn’t the way up, it’s the way down. We’ll talk about a few things that can make the descent a little easier. First things first in maintaining friction on the rope. Rather than letting the feet spread apart wide, we only want to loosen the feet a little bit. Just enough to slide down. When the feet spread, it requires that we use a lot of upper body to prevent from falling.

Movement Prep
5 Hanging Knees to Elbows
3 Half Way Rope Climbs
1 Rope Climb

Movement Substitutions
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (5:1)

Flat Feet
The feet are the foundation for both the clean and the jerk. When we catch the clean and jump the bar overhead, we can aim for flat feet. Keeping the foot flat on the ground means athletes can get more power with better balance. This usually just means keeping the heels down throughout the entire movement.


  • Stick together on the runs, as you can’t start until everyone is in
  • First one in the door or fastest runner can start the burpees


  • Make these short and fast
  • Wouldn’t go bigger than 5 reps at a time


  • Singles throughout


  • First Two Bars: 3-5 Repetitions
  • Middle Bar: 1-3 Repetitions
  • Last Two Bars: Single Repetitions

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Enudrance WOD – 35 minutes

As many rounds + reps as possible in 35 minutes of…

20 Clean and Jerks 95/65
400m Run (10m = 1 rep)
20 Barbell Facing Burpees
400m Row (10m = 1 rep)
2 Rope Climb
400m Ski Erg
*If you finish on the run, row or ski, just estimate your meters when time expires and equate to reps to write your score. (210m = 21 reps)