Team W.O.D. Wednesday 10/16/19


Team W.O.D. Wednesday 10/16/19


“Life is a wonderful, wonderful opera, except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about.
Where we choose to place our thoughts and attention, we become. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet, they were there all along. It’s called the “Reticular Activation System”. We get what we focus on. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there. If we look for the positive, it will be there.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

Team Conditioning WOD – 25 minutes

Teams of 3
As many rounds + reps as possible in 25 minutes of…
10/7 Calorie Bike
10 Slamballs (30/20)
10 Shuttle Runs (30 ft apart)

*Coaches consider lining bikes up near one of the rigs side to side in a link, then the slam balls in front of them, then the cones in front of them, similar to an assembly line so all athletes move in the same direction.


  • One athlete works at a time in this sprint interval workout
  • The athlete will complete all reps at the bike, ball, and shuttle runs before the next athlete goes
  • Rounds are counted every time an athlete finishes the shuttle runs
  • Rounds will likely take somewhere between 1:00 – 1:30
  • This means teammates can expect to complete between 6-8+ rounds a piece (18-25 Round Total)


  • Choose a slamball weight that you can complete all 10 reps without stopping
  • If you don’t have 30/20 slamballs, complete 15 reps with a 20/14 medicine ball


  • Use the same calories no matter what bike is being used
  • If unable to bike, row equal calories instead


  • Place two cones 30ft apart from each other
  • A rep is counted every time one body part makes contact with the ground beyond the cone

Alternate Feet
We want to make sure on the shuttle run that we’re doing equal work with both legs. One way to alternate which leg we are pushing off of is to face the same direction each time. Find a landmark, like the clock, and face your chest to it as you turn. When you want to move left, you will push off the right foot. When you want to move right, you’ll push off the left foot.

The Feet
With teams of 3, there will likely be some difference in body height and therefore seat height. When set-up on the bike, it shouldn’t feel like the feet are reaching down for the pedals or that the knee is excessively bent. With the ball of the foot over the pedals, the knee should have a soft bend in it. After your partner gets off the bike, feel free to adjust the seat to the right height for you as they complete the slamballs and shuttle runs. The right seat height allows for better power generation during the bike sprints.

Between the Feet
Just like with any barbell movement, we want to keep the weight close to body. When slamming the weight to the ground and picking the weight up off the ground, let’s aim to keep the ball within the feet. Too far forward and we’re likely rounding the back to get the weight off the ground. Squat, don’t reach down to pick the ball up and make sure it is between the feet.

Overhead Position
The end range of motion of the slamball is full extension of everything. From the side, the body should resemble the capital letter “I”. It is common here to keep the arms bent as the weight is overhead. Reach towards the ceiling and start the slamball like you would finish a push press.


  • The simplicity of this workout and these movements allows athletes to go hard when it is their turn
  • We can turn the brain off and turn the intensity up to 10
  • With very little technique or complicated movements involved, it’s all about effort today
  • Work really hard for about 1 minute when it is your turn and then rest for 2 minutes as the other teammates go
  • By the time it is your turn again, you should feel ready for another quick burst
  • Go fast at the beginning, middle, and end!

EXTRA WORK (Before or after class)

*Use one of the other clocks in the gym, and be mindful of the class please! Ask coach for help with the remote if needed.

Skill Conditioning
On the 3:00 x 5 Rounds:
15/12 Calorie Ski Erg
7 Kipping Handstand Pushups
10 Stationary Front Rack Barbell Lunge

*You choose weight on the barbell and version of the handstand pushup if needed – if unable to do handstand pushups, pick a pair of dumbbells that are challenging for 7 reps or complete 7 push press with your lunge barbell instead