Team W.O.D. Wednesday 12/9/20


Team W.O.D. Wednesday 12/9/20

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got absolutely nothing accomplished.

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.

Team Conditioning WOD – 30 minutes

Teams of 2.

As many calories as possible in 30 minutes of…
Partner 1: Max Calorie Machine
Partner 2: 6 Single Arm Devil’s Press (50/35)

Switch Stations Every Minute

WORKOUT BRIEF [0:00 – 5:00]

  • In today’s partner workout, athletes will alternate what station they are on
  • One partner begins on the machine, while the other is completing 6 single arm devil’s press
  • Partners will switch stations on the top of every minute
  • While the devil’s press is a fixed rep station, the machine calories are not
  • The final score is the total calories accumulated by both partners over the 30 minutes of work
  • With a longer time domain, this is less of a sprint and more of a strong and sustained effort
  • To maintain distancing, each partner ideally has their own machine and dumbbell


  • Click Here to see a demo video of this movement
  • Switch arms every rep for a total of 3 each side
  • This should be a load that you can complete in 30 seconds or less

GENERAL WARM-UP [5:00-12:00]
Machine & Bodyweight Warmup
30 Seconds Machine (Easy)
30 Seconds Active Spidermans Video
30 Seconds Machine (Moderate)
30 Seconds Active Samson Video
30 Seconds Machine (Hard)
30 Seconds Air Squats

Single Dumbbell Warmup
30 Seconds Each Side With Light Weight:
Single Arm Deadlifts
Single Arm Russian Swings
Single Arm Strict Press
Single Arm Hang Power Snatches

MOBILITY [12:00-15:00]
Couch Stretch: 45 Seconds Each Side

Lat Stretch on Wall: 45 Seconds Each Side

TEACHING [15:00-20:00]
Sprint, Settle, Focus

  • With the machine being the scored portion of the workout, effort is key
  • With this being a longer workout, the whole machine is not intended to be an all out sprint
  • However, a quick burst at the beginning can be helpful for getting the machine started
  • Think of each 1 minute effort as 3 parts:
    • Sprint: Burst for 3-5 seconds to get it revved up
    • Settle: Settle into a sustainable pace for the remaining ~50 seconds
    • Focus: Stay laser focused on a number and try to hold it (watts, rpms…)

Movement Prep

  • 2 Rounds: 5 Second Sprint + 25 Seconds Settle

Teaching Point

  • A lot of the focus in the Devil’s Press is on the way up, but resetting on the way down can be just as important
  • Look to take the same path on the way down for efficient movement
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 6 Alternating Devil’s Press (Lighter Weight)
  • 4 Alternating Devil’s Press (Workout Weight)

PRACTICE ROUND [20:00-25:00]
1 Round
Each Partner With Workout Weight:
8 Calorie Machine
4 Single Arm Devil’s Press

STRATEGY + WOD [25:00-60:00]

  • With the machine being the scored portion of the workout, look to bring a focused intensity to each round
  • After starting with a quick burst, settle into a pace that you see yourself holding for 15 rounds
  • Find a target number, whether that be pace, wattage, or RPMs
  • Look to come back to this number each time on the machine


  • The devil’s press is simply “busy work” before getting back on the bike
  • Use this movement as an opportunity to simply move forward and recover your breathing
  • There is not a huge rush to get these done
  • As long as you get these 6 reps completed within the minute, you’re good to go


  • 10 Alternating Single Dumbbell Snatch
  • 10 Burpees

Extra Work 1 – Before or after class

Skill Conditioning – 10 minutes

10 Minute EMOM. Every minute on the minute for 10 minutes complete…

Min 1: 10 Single Arm DB Squat Snatch 50/35 R/L=2 reps (alternate arms)
Min 2: 10 DB Facing Burpees (jump over DB, complete a burpee facing the DB)

Extra Work 2


10 Min EMOM – 2 Barbells needed
Every minute on the minute for 10 minutes complete…

Min 1: 3 Heavy Snatch Pulls to shrug (focus on perfect bar path- stay close to body)
Min 2: 1 Hang Snatch + 1 Snatch unbroken (if you are able, use the squat snatch for both)

Snatch pulls – work up to 110% of your 1 rep max snatch weight if form can be maintained (Example – Max snatch = 135. Work up to 150 for 3 reps on the snatch pull at 110%)

Build in weight on the complex as you go. It’s your world. Stay light if form is an issue, or get heavy. Post final weights used in both minutes as “score”.