W.O.D. and Endurance Thursday 11/24/20


W.O.D. and Endurance Thursday 11/24/20

*the daily workout and endurance will be the same today. This will be a 30 minute grind, testing your skill level and work capacity. You’ve got this!

“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.
Let it be us.

Be the change we want to see in this world.

*Coaches, take a few minutes and break down the double under, and see if we can get some personal bests or some over the hump, putting a few together!

Conditioning AND Endurance WOD – 30 min cap

*this will be a 30 minute grind, testing your skill level and work capacity. You’ve got this!

For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks (50/35)
30 Pullups/20 Chest to Bar/10 Bar MUs/6 Ring MUs (your choice-all rx)

80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
25 Pullups/18 Chest to Bar/9 Bar MUs/5 Ring MUs (your choice-all rx)

60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
20 Pullups/15 Chest to Bar/8 Bar MUs/4 Ring MUs (your choice-all rx)

40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
15 Pullups/12 Chest to Bar/7 Bar MUs/3 Ring MUs (your choice-all rx)

20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)
10 Pullups/8 Chest to Bar/5 Bar MUs/2 Ring MUs (your choice-all rx)

Starting at 0:00, every minute on the minute complete 3 burpees… resume where you left off.
*if you end up getting lapped by the minute 2-3 times during the workout when completing the burpees, please scale down to 1-2 burpees or less on the minute so you can still get work in OR go to 3 hand release pushups… just stay in the game.

*if you don’t finish under the time cap just add one second per rep not completed. (Ex- did not finish last round which = 40 reps. Your time is 30:40)

WORKOUT BRIEF [0:00 – 5:00]

  • This workout starts with higher reps and gets progressively lower with each round
  • Each minute on the minute we’ll be completing 5 burpees
  • We expect this longer “grind” of a workout to take between 15-25 minutes to complete


  • Let’s choose a weight today that allows for 50 unbroken reps when fresh
  • We’ll alternate arms every 5 reps today
  • You can push press or push jerk the weight overhead
  • Click Here to see a demo video


  • To complete this station as written, we recommend having at least 75 unbroken double unders
  • The opening set of 100 double unders is ideally completed in 2:30 or less
  • Reducing the volume, completing 1.5x the amount of single unders, or putting time caps on each round can be helpful in getting the right stimulus
  • Time Caps:
  • 100: 2:30
  • 80: 2:00
  • 60: 1:30
  • 40: 1:00
  • 20: :30
  • Volume Reduction Options:
  • 75-60-45-30-15
  • 50-40-30-20-10
  • Single Unders:
  • 100: 150
  • 80: 120
  • 60: 90
  • 40: 60
  • 20: 30

GENERAL WARM-UP [5:00-12:00]
1 Round
1 Minute Easy Single Unders
1 Minute Down Dog Video
1 Minute Side Plank (30 Seconds Each)

40 Seconds Quick Single Unders
40 Seconds Down Dog Video
40 Seconds Side Plank (20 Seconds Each)

20 Seconds High Single Unders
20 Seconds Down Dog Video
20 Seconds Side Plank (10 Seconds Each)

MOBILITY [12:00-15:00]
Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

Cycle Speed

  • A big focus across all three movements is our cycle speed
  • With double unders, just because we are going fast doesn’t mean we’re moving well
  • If you struggle with timing, it can actually be helpful to slow things down by jumping a little higher
  • This gives us more time to spin the rope around the body twice
  • The more proficient you get with this movement, the more you can bring down the height of your jump and increase the speed of your hands

Movement Prep

  • 30 Seconds High Single Unders
  • 30 Seconds Double Under Practice

Cycle Speed

  • Cycling these reps slower can often be more efficient and sustainable than a quick pull and press
  • Slowing things down can allow us to breathe, stay balanced, and get more posterior chain involved in the clean
  • Check out more on this teaching point in today’s Daily Video

Movement Prep
Each Side With Lighter Weight:

  • 5 Russian Swings
  • 5 Hang Cleans
  • 5 Push Press
  • 5 Hang Clean and Jerks

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
10 Double Unders
6 Single Dumbbell Hang Clean and Jerks (3 Each Side)
2 Burpees

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

  • With bigger total numbers to work through, especially at the beginning, look to chip away at manageable sets
  • The majority of the work happens within the first 2 sets of the workout (180/90 reps) compared to the last 3 (120/60)


  • It may be helpful to chip away at the hang clean and jerks in sets of 10 or as halves
  • This puts you at 5×10, 4×10, 3×10, 2×10, 1×10 or 25-25, 20-20, 15-15, 10-10, 5-5
  • This format is simple, manageable, and easy to remember


  • On the rope, you may want to take a similar approach to the snatches
  • Here, you could complete these in sets of 20 (less aggressive) or as halves (more aggressive)
  • This works out to 5×20, 4×20, 3×20, 2×20, 1×20 or 50-50, 40-40, 30-30, 20-20, 10-10


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


  • Equal Reps Odd Object Ground to Overhead Video
  • Equal Reps Kettlebell Swings
  • Equal Reps Slamballs Video


  • Reduce Reps
  • Pushups

OPTION 1 – Extra Work


Handstand Walk Benchmark
For Time:
300′ Handstand Walk (use the mats as a quick measure – they are 4x6ft)

5:00 Time Cap

OPTION 2 – Extra Work


Strict Volume

6 sets of 10 Strict Pullups

*Rest as needed between sets
*If you cannot complete unbroken, no worries, go until failure with singles, then use a slight jump as needed. After all 10 are complete, then rest to complete another large set as needed.
*Use any grip you wish, as long as you reach full extension at the bottom and then your chin is above the bar
*You may also use Ring Rows here and go as parallel as possible to the ground for a greater challenged