W.O.D. and Endurance Thursday 2/25/21


W.O.D. and Endurance Thursday 2/25/21

“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, darn, 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.

Conditioning WOD – 20 min cap

For Time:
Buy-In: 1000m/800m Row, 800m Run, 800/600m Ski, OR 60/48 Bike

Directly Into…

27-21-15-9 reps of…
Kettlebell Swings 70/55
*You may increase the skill level of the pullups with these RX alternatives as well, BUT you must stay with whatever you pick the entire workout or else it will be considered scaled – Pullups are RX, and volume of this movement is just as great as anything.

-14,12,10,6 Chest to Bar
-7,6,5,4 Bar Muscle Ups
-5,4,3,2 Ring Muscle Ups

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s workout is for time
  • It begins with a buy-in that only happens once
  • After completing the listed meters/cals, you’ll begin 4 rounds for time of swings and pull-ups
  • We expect this workout to take between 12-20 minutes to complete


  • These swings finish all the way overhead
  • Choose a weight that allows you to clear the double digit rounds in 2-3 sets


  • Choose a variation that allows you to clear the double digit rounds in less than 2 minutes each

GENERAL WARM-UP [5:00-12:00]
1 Minute Each
1 Minute Machine
1 Minute Slow Wall Squats Video
1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each)
1 Minute Hollow Hold/Arch Hold (30 Seconds Each)
1 Minute Push-up to Down Dog Video

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

Kettlebell Ankle Stretch: 30 Seconds Each Side

TEACHING [15:00-25:00]
Feet and Hips

  • The big focus today will be the position of the feet and the aggressive extension of the hips
  • With these three movements paired up, consistent aggressive hip extension will help take the pressure off the arms and the shoulders
  • In the pull-up, let’s ensure we kick with the legs straight before we pop the hips towards the bar
  • This keeps us in a good position and gives us a great weightless moment
  • As we’ve talked about in the past: kick-pop-pull

Movement Prep

  • 10 Scap Pull-ups Video
  • 1-3 Strict Pull-ups
  • 5 Kip Swings
  • 3 Pull-ups

Feet and Hips

  • Let’s glue the heels to the ground and snap the legs straight before the arms do anything
  • A good hip pop leads to a great weightless moment for the the kettlebell Movement Prep
    With Lighter Weight:
  • 10 Russian Swings
  • 5 Full Swings

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

  • The buy-in will likely take 4-5 minutes before we begin the 4 rounds for time
  • Approach this with the greater workout in mind
  • We’ll never stop on the machine, but the last 2 movements can stop us dead in our tracks if fatigue isn’t managed well
  • Hold a pace that gets you to the 27-21-15-9 ready to attack


  • These are all about intention sets and intention rest time
  • There are 72 reps of each movement
  • It can be helpful to plan your deliberate breaks ahead of time to manage your fatigue
  • Consider the following options for each round:
  • Round of 27: 15-12, 9-9-9, 8-7-6-6, 7-5-5-5-5
  • Round of 21: 12-9, 7-7-7, 6-5-5-5, 5-4-4-4-4
  • Round of 15: 10-5, 8-7, 5-5-5, 3-3-3-3-3
  • Round of 9: 5-4, 3-3-3



  • Single Dumbbell Hang Power Snatches
  • Single Dumbbell Russian Swings


  • Reduce Reps
  • Banded Pull-ups
  • Ring Rows
  • Jumping Pull-ups
  • Dumbbell Rows From Plank Position Video
  • Barbell Bent Over Rows Video
  • Double Dumbbell Bent Over Rows Video
  • Single Dumbbell Bent Over Rows Video

Extra Work

3 Sets of 12: Dumbbell Bench Press
3 Sets of 12: Dumbbell Bent Over Row (each arm)
3 Sets of 12: Barbell Good Mornings

Rest 1-2 Minutes Between Sets

CFR Endurance – 30 minutes

*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.

As many rounds + reps as possible in 30 minutes of…

20/14 Calorie Machine or 400m Run
20 Pullups
20/14 Calorie Machine or 400m Run
20 KB Swings 55/35

*if you run, every 10m = 1 rep. Estimate when time expires where you were, if on the run.