W.O.D. and Endurance Thursday 1/17/19


W.O.D. and Endurance Thursday 1/17/19

Conditioning WOD – 25 minutes

In this high intensity interval workout, the wallballs only happen once as a buy-in to the remaining two movements. The big set of wallballs is the first set. A good time and/or adjusted rep number to shoot for here is something that athletes could complete in no more than half the time. 2:30 for the wallballs and 2:30 for the deadlift and toes to bar. Looking for athletes to choose barbell weights that they are capable of completing 30, 20, and 15+ repetitions unbroken when fresh. Within the workout, 2 sets per round is ideal. If short on any equipment, stagger athletes using the same weights on opposite 5 minute intervals. Score is rounds and reps for each of the three intervals.

Whys are important. If you know why you coach, you’re able to bring more to the table, even on the hard days. If you know why your members are at the gym, you’ll be able to put yourself in their shoes and coach them more effectively. Coaching someone who wants to compete in the sport as opposed to someone who wants to get off their medication is drastically different. There are likely members whose goals and why’s we don’t know yet. Let’s dig a little deeper by being more curious with those athletes today.

As many rounds + reps as possible in 5 minutes of…
Buy-In: 50 Wallballs 20/14
12 Deadlifts 185/135
12 Toes to Bar

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
Buy-In: 35 Wallballs
9 Deadlifts 225/155
9 Toes to Bar

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
Buy-In: 20 Wallballs
6 Deadlifts 275/185
6 Toes to Bar

Share the Ball
One thing that tends to happen in the squat is that the chest and the ball drop towards the ground. Not only does this put athletes out of position, but it also requires the ball to travel a much further distance. The ball should be supported in front of the body with the hands pressing up from underneath. If the ball remains in a good position, a buddy would be able to come over, put their hands underneath it as well, and squat together. If the chest and ball drops, the athlete holding it is a ball hog because their buddy is now unable to play along. Don’t be a ball hog. 😛

Hips and Shoulders
We’re also looking for what the hips and shoulders are doing on the deadlift. As athletes drive through the floor, the hips and shoulders should rise together. Without the bar, athletes can feel out the do’s and don’ts. With just our bodyweight, we can assume an imaginary bottom position of the deadlift. From here, move just the hips up. You’ll notice that when the hips move, the shoulders stay in the same spot. When we put a barbell back in our hands, that means that bar is not traveling with the hips. We now have to pull it from its normal distance with mostly the lower back. We can feel the difference between hips first vs. hips and shoulders together. The bar moves with us here, allowing us to use more legs. Hips and shoulders go better together.

Because the wallball number drops with each AMRAP, we’ll have more time to work through the deadlifts and toes to bars. Athletes can simply aim to improve their rounds and reps over the three intervals.

The first set of 50 wallballs will help us determine a breakup strategy for the next two rounds. Here are some options for each round:

Set of 50
2 Sets: 25-25
3 Sets: 25-15-10
**4 Sets: **15-15-10-10

Set of 35
2 Sets: 20-15
3 Sets: 15-10-10
4 Sets: 10-10-8-7

Set of 20
2 Sets: 10-10
3 Sets: 8-7-5

Once to the barbell, we can aim for big sets of deadlifts, as this is likely the only time we’d stop on these two movements. Looking for no more than 1 break per round. The goal of the toes to bar is to set a consistent pace and never redline. Finding a pace that allows for constant movement and big sets on the deadlifts is ideal. Further, athletes can determine their pace based on how much time remains in the interval. Keep moving forward knowing there is 5 minutes of rest to come.

*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.


Climb the ladder by 3, as high as possible in 30 minutes of..

3-6-9-12-15 reps…and so on climbing…
Wall Balls 14/10
Deadlifts 135/95
Toes to Bar
*Between each round complete a 10 Calorie Ski Erg