W.O.D. and Endurance Thursday 1/21/21


W.O.D. and Endurance Thursday 1/21/21

*Today the daily workout and endurance will be the same

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Muhammad Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:


Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Conditioning AND Endurance WOD – 30 min cap

10 Rounds For Time of…
25 Double Unders
20 AbMat Sit-ups
15/12 Calorie Machine
10 Hand Release Push-ups

*The learn to crossfit class will be joining the regular group classes tonight! If you are new, don’t focus on completing 10 rounds, but rather just moving for 30 minutes if you cannot get through all of the above. Scale to your abilities and just ask a coach if you need any help! Have some fun!

WORKOUT BRIEF [0:00 – 5:00]

  • This all gymnastic pacer will rotate through 4 stations for 10 rounds
  • We expect each round to take between 2:30-3:00 to complete
  • This puts our final estimated work time at 25-30 minutes
  • Let’s cap this piece at 30 minutes to ensure the right stimulus


  • Choose a rep number that takes 30 seconds or less to complete


  • Choose a number that you can complete in under 1 minute

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Push-up to Down Dog Video
Jumping Jacks
Alternating Bird Dogs Video

Active Spidermans Video
Lateral Hops Over Rope
Front Plank

Up Dog Video
Easy Single Unders
Front Plank to Push-up Plank Video

Active Samson Video
Double Taps Video
Shoulder Taps Video

MOBILITY [12:00-18:00]
Couch Stretch: 60 Seconds Each Side

Pec Stretch on Wall: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

TEACHING [18:00-25:00]
The Hands

  • Let’s bring our attention to the hands in all movements today
  • When holding the rope, there are a few things to consider:
  • Drive the elbows back to place the hands directly in front of the hips
  • Keep the hands relaxed to rotate at the wrist
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 30 Seconds Double Taps
  • 20 Seconds Single Unders
  • 10 Double Unders or Single Unders

The Hands

  • With 200 sit-ups in the workout, the hands can take some strain off the midline
  • Throwing the hands aggressively in the early rounds can save us for the later rounds
  • It may not feel like you need it at the beginning, but you’ll thank yourself at the end

Movement Prep

  • 5 “No Hands” AbMat Sit-ups
  • 10 AbMat Sit-ups

The Hands

  • There are also a couple things we can think about regarding the hands in the hand release push-up:
  • Lift them off the ground, but not too high
  • Just like squatting below parallel, we don’t want to go too low and do more work
  • Find the minimum height you need to clear the ground
  • Also make sure the hands are back far enough to establish a vertical forearm position
  • This allows for great leverage and a safe pressing position for the shoulders

Movement Prep

  • Establish Vertical Forearm Position on Ground
  • 4 Regular Push-ups
  • 4 Hand Release Push-ups

PRACTICE ROUND [25:00-30:00]
1 Round
15 Double Unders
10 AbMat Sit-ups
5 Hand Release Push-ups

STRATEGY + WOD [30:00-60:00]

  • The two more challenging movements today will be the rope and the push-ups
  • Since we’re always moving on the sit-ups, we can adjust our cycle speed there to help thrive through the other two stations
  • If you know you’ll take a break at some point over the 10 rounds on the rope and push-ups, take them proactively in the earlier rounds
  • A quick shake out of the arms can help you stay more consistent across the 100 hand release push-ups and 250 double unders
  • With a lot of transitions today, look to start the next station quickly to keep things moving forward


  • Reduce Reps
  • Single Unders
  • Practice Time Caps
  • Double Taps (Equal Reps) Video
  • Line Hops (Equal Reps) Video
  • Over-and-Back Dumbbell Hops (1/2 Reps) Video


  • Sit-ups with Feet Anchored


  • Reduce Reps
  • Hands Elevated (Box or Bench)
  • Knee Push-ups