W.O.D. and Endurance Thursday 12/10/20


W.O.D. and Endurance Thursday 12/10/20

“”The only person you are destined to become is the person you decide to be.”” Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.

Decisions = Destiny.

Strength – 12 minutes

Pausing Back Squat

5 sets of 3 building in weight, from the rack
*Must pause at bottom for 3 full seconds

When reaching the bottom position, hold tightly without bouncing or moving for 3 seconds. Stand as aggressively as possible directly from the bottom position without first bouncing, again with the knees and hips together to maintain your upright posture—try to lead the movement with your head and shoulders.

Conditioning WOD – 20 min cap

For Time:
1000/800m Row, 800m Run/Ski OR 2400m Bike (your choice)
100 Double Unders
10 Rounds of “Cindy”

WORKOUT BRIEF [0:00 – 5:00]

  • The longer workout is centered around cardio and bodyweight movements
  • We can expect this pieces to take between
  • Let’s cap this workout at 20 minutes


  • Choose variations for the upper body movements that allow for:
  • Pull-ups to be completed unbroken
  • Push-ups to be completed within 2 sets


  • Choose a rep number or variation that allows you to clear this station in 2:00 or less
  • See “modifications” for scaling options

GENERAL WARM-UP [5:00-12:00]
Row Warmup
2 Minute Easy Machine

Jump Rope / Bodyweight Warmup
30 Seconds Single Unders (Low Jump)
30 Seconds Squat to Stands Video
30 Seconds Single Unders (High Jump)
30 Seconds Push-up to Down Dog Video
30 Seconds Double Taps Video
30 Seconds Hollow Hold Video
30 Seconds Double Under Practice
30 Seconds Arch Hold Video

TEACHING [12:00-20:00]

Loose Grip, Tight Body

  • On the jump rope, maintaining a tight body allows us to stay efficient a fast
  • Keeping the grip loose allows us to rotate from the wrists and not the shoulders
  • It also prevents the forearms from burning out for pull-ups

Movement Prep

  • 30 Seconds Double Under Practice

Squeeze Your Butt

  • There are three different movements in Cindy, but we’ll keep our focus to one thing: “Squeeze Your Butt”
    • Air Squats: Helps you reach full extension at the top
    • Push-ups: Helps you maintain a plank position throughout
    • Pull-ups: Helps you pop the hips and find the “weightless moment”
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 10 Air Squats (1 Second Pause at Top)
  • 20 Second Push-ups Plank
  • 5 Push-ups
  • 10 Scap Pull-ups Video
  • 5 Kip Swings
  • 10 Glute Bridges
  • 3 Kipping Pull-ups

PRACTICE ROUND [20:00-25:00]
1 Round
For Time:
100 Meter Machine
10 Double Unders
3 Pull-ups
6 Push-ups
9 Air Squats

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

  • The machine is the only station that we for sure won’t stop moving on today
  • That being said, treat this effort as somewhat of a buy-in
  • Move at a pace that allows you to minimize sets on the more technical double under that follow


  • Have a plan going into the double unders, but expect that plan to change
  • Rather than thinking of the 100 total reps, consider what sets you’ll be completing


  • Cindy is all about managing the upper body movements
  • We can plan some breaks and use the air squats as an opportunity to recover the push and pull
  • Consider breaking the pull-ups and push-ups into quick sets:
  • Pull-ups: 5 or 3-2
  • Push-ups: 10, 5-5, 4-3-3


  • Reduce Reps
  • 175 Singles Single Unders
  • 2:00 of Practice
  • 100 Double Taps Video


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


  • Reduce Reps
  • Ring Rows
  • Banded Pull-ups
  • Jumping Pull-ups
  • Dumbbell Bent Over Rows


Gymnastics Stamina

For Time:
Burpee Box Jump Overs (30″/24″)
Bar Muscle-ups

*Scale Bar MUs with 2:1 Chest to Bar, Pullups, Banded Pullups or 3:1 ring rows

CFR Endurance – 30 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 – 30 min cap

100m Machine/Run
10 Double Unders
1 Round of Cindy

200m Machine/Run
20 DUs
2 Rounds of Cindy

…and so on climbing the ladder as high as possible in 30 minutes…

*Your score is rounds completed + reps into the next round (Example – completed the 500m,50 DUs, 5 Cindy + 300m into the next rounds is a score of 5 + 30)
*If you are in the middle of a run when time expires, estimate you distance covered, 10m = 1 rep
*If you’re in the middle of a machine when time expires, 10m = 1 rep