W.O.D. and Endurance Thursday 5/21/20


W.O.D. and Endurance Thursday 5/21/20

*Today’s workout will be both the daily AND endurance WOD for today

“Belief is irresistible.” – Phil Knight

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that it is us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

Conditioning AND Endurance WOD

As many rounds + reps as possible in 25 minutes of…
200 Meter Run (~20 reps)
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)


  • Today’s workout is longer, light, and balanced
  • Over the 25 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifting
  • We can expect to complete around 7-10 rounds when all is said and done


  • Choose a rep number or variation that allows you to complete this station in 1-2 sets each round


  • The barbell is intended to be light for the push presses and very light for the deadlifts
  • We’ll choose our weight based off the more challenging movement – the push press
  • This should be a weight that you can complete the 10 reps unbroken in every round today
  • Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders


  • This workout is similar to Wednesday’s in the sense that the movement patterns do not really interfere with each other
  • Inside the gym, we rotate between:
  • Strict Pull-ups: Upper Body Pull
  • Push Presses: Upper Body Push
  • Deadlifts: Lower Body Pull
  • The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements
  • Because of this structure, we encourage you to push through large and possibly unbroken sets at each movement
  • The big thing to consider in this longer workout is what pace is sustainable
  • It can be helpful to open up the round at a pace that you think you can sustain for 25 minutes
  • It’s not too fast or slow – ideally somewhere right in the middle
  • After finishing the deadlifts, take a look at the clock and note the time
  • If you finish in 2:00, that can be your goal round time moving forward for the rest of the workout
  • In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…
  • Maintaining this pace means you would finish with 12 or so rounds at the end of 25 minutes
  • Use whatever your opening round split is as your guide for the rest of the workout


  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows


  • 250m Row
  • 600m Bike
  • 250m Ski Erg