W.O.D. and Endurance Thursday 4/29/21


W.O.D. and Endurance Thursday 4/29/21

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

From 0:00 – 18:00 complete…

For Time:
21-15-9-6 reps of…
DB Z Press (35/25)
Strict Ring Dip
DB Deficit Push-Up (hand on DB’s)

WORKOUT BRIEF [0:00-3:00]



  • We love the Rings! Increasing stability on a frictionless plane.
  • If rings are limited, and cleaning is available, stagger the starting point for athletes.
  • Box or Bench Dips can also be used
  • Ring Dips are Strict


  • See Demonstration Video
  • Range-of-motion at the bottom has been achieved when the chest and thighs make contact with the floor.
  • Disclaimer: the lighter the DB, the more likelihood of them rolling outwards. Have athletes block themselves in with plate or go from the hands.


  • The Farmer’s Carry is a phenomenal tool for grip strength, which is what we need if we want to pick things up.
  • At the 18:00 mark, start the 400m Farmer’s Carry together.
  • Expect this to take between 3:30-4:30.
  • Athletes will use two DB’s and can walk, jog, or run.

GENERAL WARM-UP (3:00-9:00)

  • :30 Straight Leg Sit Ups
  • :30 Front Plank on Hands
  • 3 Rounds: :10 On :10 Off a Ring Support Hold
  • 3 Rounds: :20 On :10 Off
    Round 1: PVC Strict Presses
    Round 2: Jumping Ring Dips
    Round 3: PVC Floor Presses


  • Chest Stretch on Floor: :40 Each Side
    Click – Video
  • Dumbbell Assisted Straddle Stretch: :45
    Click – Video

DB Z-PRESS (Double DB)
Focus: Straightening the arms overhead (Active Shoulders)

  • This is a harder movement than it is given credit for.
  • As you can see in the demonstration video, athletes must maintain a 90 degree angle at the hip, while pressing overhead! Spicy.
  • The focus will be finding the appropriate loading that will allow for this.
  • Some athletes may need to widen they legs if they have tight hamstring or sit on a plate (this will increase the angle of the hip making it easier to press up)

Movement Prep – Coach Led (5:00)

  • 5 Right Arm DB Z Press (hold at the top and bottom for :2)
  • 5 Left Arm DB Z Press (hold at the top and bottom for :2)
  • 5 DB Z Press (hold at the top and bottom for a :2)
    (When holding the athletes in positions, we are assessing for a correct set-up and overhead position)

Since we are still getting more comfortable with the rings, the focus/progression will be the same as last week. Let’s nail it!!!
Focus: Establish the right Ring Dip prescription:

  • Who is stable and strong? (candidate for ring dips)
  • Who is instable but strong? (candidate for ring dips)
  • Who is stable but lacks necessary strength? (candidate for a jumping dip w/ :3 pause at the top)
  • Who is unstable and lacks necessary strength? (candidate for feet on the ground or push-ups)

Movement Prep – Coach Led (5:00)

  • 1. Ring Support (top) – Hold :5 x 3
  • 2. Ring Support (bottom) – Hold :5 x 3
  • 3. Ring Dip (feet assist or unassisted) – 5 reps x 3
    (The feet can be on or off the ground for all progressions)

PUSH-UP (ON DB’S) (3:00)
Focus: Maintain a rigid body throughout the movement (Midline Stabilization)

  • A “rigid body” means a straight line from the shoulder to hip, hip to knee, and knee to ankle.
  • We maintain this position by tighten up the whole body – think “squeeeeze” the quads, hips and stomach.
  • When pressing out of the bottom, for athletes that struggle to maintain rigidity – cue “lead with the hips and legs first”. If they lack strength that will lead with chest first as the hips stay low.
  • Demonstration Video

Movement Prep – Coach Led

  • 5 Regular Push-Up (Pause athletes at the top and bottom for :2)
  • 5 DB Push-Ups (Pause athletes at bottom and top for :2)
    (Both progressions can be performed from the knees or an elevated surface)

1 Round
(With Workout Weight)

  • 4 DB Z Press
  • 4 Ring Dips
  • 4 DB Push-Ups

WORKOUT [27:00-45:00]

  • Rest early and often for all movements.
  • The shoulder fatigues quickly and once “spent” will take a while to recover.
  • Once the press feels slow, take a quick break.


  • Barbell Strict Press
  • Decrease Load


  • Toe Supported Ring Dip
  • Jumping Ring Dips
  • Dips off a Box


  • Regular Push Up/Hands Elevated
  • DB Bench Press FARMER’S CARRY & RUN
  • Reduce Load
  • Reduce Distance

From 18:00 – 25:00 complete…

For Time:
400m Farmer Carry (same weight as workout)
200m Run

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/calories as possible in 30 minutes of…

15 Seated Barbell Presses (45/35)
15/12 Calorie Machine
15 Ring Dips (strict or kipping)
15/12 Calorie Machine
15 Hand Release Pushups
200m Single KB Farmer’s Walk 55/35 (10m = 1 rep if time expires while on walk)