W.O.D. and Endurance Thursday 12/5/19


W.O.D. and Endurance Thursday 12/5/19

*the daily and endurance workout will be the same today!


“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.

We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.

What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.

Pain is mandatory, suffering is optional.

Conditioning AND Endurance WOD – 35 minute cap

For Time:
50/35 Calorie Ski Erg
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Ski Erg


  • Reaching on the longer side today, with previous times in the 18-30 minute range


  • If unable to Ski, complete one of the following:
  • Equal Calorie Bike
  • 800 Meter Run


  • Choose a variation or rep number on the rope that takes under 3 minutes to complete
  • Below are some options for the rope:
  • Reduce Reps
  • 250 Single Unders
  • 3 Minute Time Cap


  • If short on rowers or ski ergs, stagger heats by 5 minutes

Height First, Hands Second
The first priority when jumping rope is height first and hands second. What that means is that getting more ‘air under the feet’ gives athletes more time to spin the rope around. Think about this in terms of a push jerk. The more “oomph” you get into the bar, the more time you give yourself to drop under the weight. If you don’t use the legs much on the jerk and then try to drop under quickly, the lift will likely be less successful. Once you feel comfortable with timing or the jump and the hands, then you can start to bring down the jump and speed up the hands.

Movement Subs

  • Reduce Reps
  • 250 Single Unders
  • 3 Minute Time Cap

Force Curve
The force curve is a fun tool on the Concept 2 rower that helps us improve our stroke. The curve itself can be accesses by hitting the second side button down from the top. It is a great piece of visual feedback for our rowing technique. The goal is to make symmetrical, bell-shaped curves with every stroke. If there is a dip or asymmetrical curve, it means that there is an error in movement pattern and a disconnect of tension in the handle at some point during the stroke.


  • The goal on both machines is to find an uncomfortable pace to hold throughout
  • While we do want to get uncomfortable, this should be a threshold pace that you can sustain throghout
  • Hone in on a pace (RPM/Wattage/500 Split) and try to hold that number on the monitor


  • This is a good day to chip away at large sets
  • While we can aim to go big, this doesn’t mean these sets have to be unbroken
  • The goal is to maintain a similar rep scheme from the first 125 to the second 125
  • Below are a few options on how to approach these:
  • 1 Set: 125
  • 2 Sets: 75-50
  • 3 Sets: 50-50-25
  • 4 Sets: 40-30-30-25

Extra Work (before of after class)

Gymnastic Conditioning
1 round…
In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups

***Scale accordingly with kipping