W.O.D. and Endurance Thursday 7/16/20


W.O.D. and Endurance Thursday 7/16/20

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a children’s book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr. Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.

Conditioning WOD- 25 minutes

Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts (185/135)
21/15 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • You’ll complete the 3 listed stations for time in this 5 round interval workout
  • Rest with whatever time remains in each 5-minute window
  • Rounds begin on the [0-5-10-15-20]
  • Your score is the slowest of the 5 rounds
  • To get the right stimulus, each round should take less than 4 minutes to complete
  • This gives you at least 1 minute to rest before starting the next round
  • 4 minute rounds work out to an average of 1:20 per station


  • Choose a number that you can complete in just over 1 minute


  • This weight should be on the lighter side of moderate and something that you are capable of lifting for 30+ reps when fresh
  • Within the workout, this should be a load that you can complete in 1-2 sets

GENERAL WARM-UP [5:00 – 12:00]
1 Minute Each
Easy Machine
Side Planks (30 Seconds Each) Video
Single Leg Glute Bridges (30 Seconds Each) Video

30 Seconds Each
Moderate machine
Glute Bridges Video
Front Plank Video
Glute Bridge Walkouts Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00 – 15:00]
Banded Hamstring Strech: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side


Hip Position
We’ll talk about hip position on all 3 of our movements today. Although the AbMat Sit-up is a fairly simple bodyweight movement, a good set-up position allows us to get the most out of this station. The thicker part of the AbMat will be placed about an inch from the lower back. Pinning the hips to the floor in this position will allow for full flexion and extension of the abdominals. Setting up too far forward, with the hips on the pad, or allowing the hips come off the ground doesn’t allow for this full range of motion with the abs. Even as you’re moving fast today, prioritize a solid position with your hips.

Movement Prep
Establish Set-up Position
5 Slow Sit-ups
5 Medium Sit-ups
5 Fast Sit-ups

Hip Position
A proper hip position in the deadlift is relative based on the size of each athlete. However, the main things we’re looking for is that the hips are placed in a position that allows for:

  • The shoulders to sit slightly in front of the barbell
  • The weight to stay centered over the middle of the foot
  • A neutral back position
    When the hips are too low, it leads to a tough bar path around the knees. When the hips are too high, it’s tough to get a solid drive with the legs, which means the back can take over the workload. Look to find that sweet spot when starting each set and when cycling these reps.

Movement Prep
Establish Set-up Position
30 Seconds Slow Deadlifts (Empty Bar)

Build to Workout Weight


  • Sit-ups with Feet Anchored
  • 1 Minute Hollow Hold or Front Plank


  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts (15 Each Side) Video
  • Odd Object Deadlifts (30 Reps) Video
  • Slamballs Video

PRACTICE ROUND [25:00 – 30:00]
1 Round
With Workout Weight:
10 AbMat Sit-ups
5 Deadlifts
5 Calorie Machine

STRATEGY + WOD [30:00 – 60:00]

  • With rest built in, the goal is to move with a purpose through these 3 stations
  • However, since the score is the slowest of the 5 rounds, we’re looking for intelligent intensity
  • Find a speed early on that you see yourself being able to hold or improve upon in the later rounds


  • Coming off a rest station, you’ll be able to work quickly through the sit-ups
  • This station will challenge your core more than your lungs
  • Throw the arms and try to get to the barbell as quickly as possible


  • The weight and reps on the deadlift is right in the range where you could likely go unbroken throughout
  • If you think holding on for all 15 reps will negatively effect your power output on the machine, 1 quick break will be ideal
  • Having to grind out reps with slower lockouts is a good sign that a break may be necessary
  • If you’re able to keep the same tempo on your deadlift the whole time, 15 reps straight is best in order to get to the machine faster


3 Sets: 21 Weighted Glute Bridges
3 Sets: 15 Dumbbell Romanian Deadlifts
3 Sets: 9: Barbell Good Mornings


  • Weighted Glute Bridge: Video
  • Dumbbell Romanian Deadlifts: Video
  • Barbell Good Mornings: Video

CFR Endurance

For time complete…

5 rounds for time of…
20 Deadlifts 135/95
20 Abmat Situps
20/15 Cal Machine
*Starting at 0:00, Every minute on the minute complete 10 Ball slams 30/20 then resume where you left off