TEAM W.O.D. Monday 2/8/21


TEAM W.O.D. Monday 2/8/21

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Team Conditioning WOD – 36 minutes

*Teams of 2

3 Rounds:
Partner 1: 1 Minute Machine Calories
Partner 2: 1 Minute Machine Calories
Partner 1: 2 Minute Machine Calories
Partner 2: 2 Minute Machine Calories
Partner 1: 3 Minute Machine Calories
Partner 2: 3 Minute Machine Calories

During 1 Minute Break: 9 Kettlebell Swings 70/55
During 2 Minute Break: 15 Kettlebell Swings 70/55
During 3 Minute Break: 21 Kettlebell Swings 70/55

WORKOUT BRIEF [0:00 – 5:00]

  • This partner workout is a set time take on a workout we’ve done in the past called “Team Tosh Sprints”
  • Rather than running for distance and time, we’ll machine for calories within a specific time frame
  • This workout will take 36 minutes total to complete
  • The score at the end of the workout is total calories accumulated as a team


  • Before athletes can get back on the machine, they must complete the prescribed number of kettlebell swings
  • During 1 Minute Break: 9 Kettlebell Swings 70/55
  • During 2 Minute Break: 15 Kettlebell Swings
  • During 3 Minute Break: 21 Kettlebell Swings
  • These swings finish all the way overhead
  • Choose a weight you can swing unbroken each round GENERAL WARM-UP [5:00-12:00]
    6 Minutes Total
    1 Minute Machine
    30 Seconds Active Samson Video
    1 Minute Machine
    30 Seconds Kettlebell Romanian Deadlifts (Lighter Weight)
    1 Minute Machine
    30 Seconds Inchworm to Push-up Video
    1 Miuute Machine
    30 Seconds Russian Kettlebell Swings (Lighter Weight)

TEACHING [12:00-15:00]


  • Having a tight core in the kettlebell swing will also help us develop significant power to get the weight overhead
  • It also helps us maintain a neutral spine once the weight is up there
  • There are three things that can help us stay in a good overhead position
  • Keep a locked wrist to ensure the kettlebell does not flip backwards, which pulls our spine into poor extension
  • Tuck the ribs down to the hips
  • Only go as high as you can maintain a good back position
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 10 Kettlebell Swings (Lighter Bell)
  • 5 Kettlebell Swings (Workout Bell)

PRACTICE ROUND [15:00-20:00]
1 Round
Each Partner With Workout Weight:
5 Calorie Machine
5 Kettlebell Swings

STRATEGY + WOD [20:00-60:00]

  • Each athlete will be on the machine for 18 minutes total
  • See if you can establish a number that you’d like to hold “on the minute”
  • You can then double and triple that number for the 2 and 3 minutes efforts
  • For Example:
  • 1 Minute Goal: 12 Calories
  • 2 Minute Goal: 24 Calories
  • 3 Minute Goal: 36 Calories
  • While the numbers might not end up perfect, it’s a nice target to shoot for


  • Although the set of 9 is most urgent (least time), there is no rush on big sets of the swings
  • You just have to get them done within the time windows while your partner is on the bike
  • Spread them out as needed over those time frames to maximize your effort on the machine



  • Single Arm Russian Dumbbell Swings Video
  • Odd Object Ground to Overhead Video
  • Single Arm Dumbbell Snatch Video