W.O.D. and Endurance Thursday 1/7/21


W.O.D. and Endurance Thursday 1/7/21

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale

Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.

FEAR = False Evidence Appearing Real.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.

Instead of dwelling on what could go wrong, dwell on why it will go right.

Interval Training – 30 minutes

On the 5:00 x 6 Rounds:
21/15 Calorie Row/Ski OR 15/10 Cal Bike
21 Hand Release Push-ups OR 21 KB Swings 55/35 (both RX)
12 Kettlebell Swings (70/55) OR 12 Handstand Pushups (both RX)

*The second version will take slightly longer no matter your skill level, but is a lighter KB to even that out and should still fit into the time domain. It is slightly more skilled and based on your goals (both will be RX today), choose whichever – make sure to note which version chose in Sugar WOD and on the Whiteboard!
*On handstand pushups, make sure it’s either flat ground or 25lb plates under each hand with abmat in middle

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s interval workout will test our pacing consistency
  • Your score is the slowest of the 6 rounds
  • A new round begins every 5 minutes [0-5-10-15-20-25]
  • These rounds should take 4 minutes or less to complete, giving you at least 1 minute of rest


  • Choose a rep number or variation that takes 1 minute or less to complete


  • These swings finish all the way overhead
  • Choose a heavier weight, but one that you can complete unbroken each round GENERAL WARM-UP [5:00-12:00]
    30 Seconds Each
    With Light Kettlebell:
    Easy Machine
    Down Dog Video
    Glute Bridges Video
    Bodyweight Good Mornings Video

Moderate Machine
Push-up to Down Dog Video
Single Leg Glute Bridges (Each Side) Video
Slow Kettlebell Deadlifts

Faster Machine
Shoulder Taps Video
Glute Bridge Walkouts Video
Russian Kettlebell Swings

MOBILITY [12:00-15:00]
Turn-Back Stretch on Wall: 45 Seconds Each Side

Overhead Stretch on Wall: 45 Seconds

TEACHING [15:00-20:00]
Push Hard

  • The hand release push-up variation can be more challenging than the regular push-up
  • Lifting the hands up at the bottom stops the stretch reflex and our momentum
  • In order to counter this, we need to push even harder
  • After lifting the hands up, look for an aggressive push through the floor
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 20 Second Push-up Plank Hold
  • 5 Push-ups
  • 5 Hand Release Push-ups

Push Hard

  • On the theme of push hard, we can look to do that two places on the swings
  • This first is to push the legs straight hard
  • Reaching this hard extension with the lower body drives the bell overhead quickly
  • The second place we can push hard is with the breath
  • As the weight travels overhead, push the air out hard like you are blowing out candles
  • Having a good rhythm to your breath helps you brace and stay composed

Movement Prep
With Lighter Kettlebell:
10 Russian Swings
5 Full Swings

PRACTICE ROUND [20:00-25:00]
1 Round
With Workout Weight:
100 Meter Machine
5 Hand Release Push-ups
3 Kettlebell Swings

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

  • With the score being the slowest of the 6 rounds, consistency is key
  • Open up at a pace that you see yourself holding or improving as you go
  • The biggest factors in your round times will be bike pace and push-up capacity
  • In the first round, hold back on your bike pace a bit and break the push-ups into a few sets to feel things out
  • Look to complete unbroken swings throughout knowing there is rest approaching



  • Reduce Reps
  • Elevate Hands to Box or Bench
  • Knee Push-ups


  • Single Arm Dumbbell Russian Swings
  • Single Arm Dumbbell Snatches