W.O.D. and Endurance Thursday 10/15/20


W.O.D. and Endurance Thursday 10/15/20

“Don’t set your heart on so many things.” -Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

Strength – 12 minutes

Every 2 minutes on the minute, complete 2 back squats, building in weight as you go (6 sets).

You will have 2 scores to log today. Your 2 rep weight used on set 4 and then your final set (set 6)

Conditioning WOD – 18 minutes

On the 3:00 x 6 Rounds:
15 Kettlebell Goblet Squats (70/55)
12 Power Snatches (75/55)
9/7 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • Weightlifting movements are the main feature of today’s interval conditioning workout
  • You’ll complete the 3 listed stations for time and then rest with whatever time remains
  • Record your times for each round, as your score will be the slowest of the 6 efforts
  • New rounds begin on the (0:00-3:00-6:00-9:00-12:00-15:00)
  • To get the right stimulus, these stations should take 2:15 or less to complete
  • Ideally, the finish times are closer to 2:00 per round, or 40 seconds per station
  • This allows for at least 1 minute of rest between efforts
  • Adjust intensity, reps, or variations to meet this recommendation


  • Notice the word goblet. You must hold the KB like a goblet in the front rack position
  • With shorter time windows to work within, weight selection will the most important things
  • Let’s use a moderately heavy kettlebell, but one that allows for unbroken sets throughout
  • Coming off about a minute of rest should allow for straight sets of 15
  • Having to break these weightlifting movements will likely lead to missing the stimulus


  • Like the goblet squats, choose a weight that ideally allows for unbroken sets
  • This is designed to be a very light power snatch, something you could complete for 30+ reps unbroken when fresh
  • If you’re on the fence about what weight to use, go lighter and go unbroken

GENERAL WARM-UP [5:00-12:00]
3 Rounds
30 Seconds Each
PVC Pass Throughs https://www.youtube.com/watch?v=iLup2Kn9INM
Active Samson Stretch https://youtu.be/WjABHAOZgA0
PVC Overhead Squats https://youtu.be/AeoiSQnrHV8

Increase Intensity on Machine and Get More Narrow on PVC With Each Round

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY [12:00-16:00]
Child’s Pose on Kettlebell: 1 Minute

Chest Stretch on Wall: 30 Seconds Each Side

Warrior Squats: 1 Minute

The Upper Body
While all thee movements are lower body dominant, the upper body will play an important role in maintaining a good position. The big things we can focus on here are the elbows and the bell position. When you’re holding the bell, try to squeeze the elbows in between the knees. If the elbows flare out to the side, they’ll make contact with the knees in the squat, which can limit depth and jam the wrists. Keeping the bell pressed against the chest will also be important. The closer the weight is to the body, the easier it will be to control. The further it is from the center of the body, the harder we’ll have to work to support the heavier weight.

Movement Prep
With Lighter Kettlebell:
5 Pausing Goblet Squats (3 Seconds in the Bottom)
5 Goblet Squats

The Upper Body
Our upper body position on the power snatch can help us get the bar into the right position. Even if we have the hands wide enough on the bar, rounding through the upper back can place the bar much lower on the legs. This means we have to jump the bar a further distance from a worse position. Just like on the rower, look to push the chest forward and reach the head tall to elevate the bar to the “power position” near the waistband.

Movement Prep
Establish Upper Body Position
3 High Hang Power Snatches (Pockets)
3 Hang Power Snatches (Just Above Knee)
6 Power Snatches (Mid-Shin)

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
5 Kettlebell Goblet Squats
4 Power Snatches
3 Calorie Machine

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

  • Weight selection will be the most important factor in getting the right stimulus here, so go lighter if you need to!
  • With a decent number of reps and little rest between intervals, we’re looking for smooth and sustainable efforts over all-out sprints
  • Declare your first round as your slowest effort and look to get 1-2 seconds faster with each
  • This keeps you in control from the beginning instead of hanging in the “panic zone” for the final 5 sets
  • Look to work through unbroken sets on the weightlifting movements while prioritizing your breathing


  • 15 Dumbbell Goblet Squats
  • 15 Barbell Front Squats
  • 20 Odd Object Front Squats
  • 21 Wallballs
  • 21 Jumping Air Squats Video


  • 12 Odd Object Ground to Overhead Video
  • 12 Kettlebell Swings
  • 12 Slamballs Video

Extra Work (before or after class)

3 Sets not for time:
25 GHD Sit-ups, 35 Weighted Abmat Situps (plate in hands), OR 50 Unweighted Abmat Situps
50′ Dumbbell Walking Lunge (50’s/35’s)

*Hold Dumbbells However You’d Like
*To easily measure 50 feet, the black mats measure 4x6ft. If there is not room to complete a walking lunge, complete 20 stationary lunges R/L = 2, with DBs in each hand instead

CFR Endurance WOD – 35 min cap

*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, skiing, 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.

CFR Endurance WOD – 35 min cap

2 rounds for time of…

25 Back Squats 75/55 (from the ground)
30/20 Calorie Machine
25 Power Snatches 75/55
30/20 Calorie Machine
25 KB Goblet Squats 55/35
30/20 Calorie Machine

*Focus the back squats on the posterior chain (your backside). Pushing through the heels and butt. Then watch for the goblet squats to light up your quads (muscles on top of your legs. Once again force the KB tight to your chest, and use your larger back side muscles best you can. This is a lighter weight but will tax you, as your are now forced to engage your core and keep your chest high. We don’t have to always do abs to have great cores. Everything we do is core!