W.O.D. and Endurance Thursday 7/23/20


W.O.D. and Endurance Thursday 7/23/20

“Rome was not built in a day.” – John Heywood

This is an old adage that speaks to the time it takes to build something great.

And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the critical message is less about how great things take time, and more, about the importance of laying the next brick.

We can become consumed with the idea of “making it”. Finishing Rome. And in so, we don’t place the value in the next brick being laid. With one eye on the prize, we only have one eye for the journey.

The call to action is not to build our dreams today, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.

Strength – 15 minutes

Build to a Heavy Complex:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks


  • We’ll have 15 minutes to build in weight for this barbell complex
  • The goal here is to move a weight that is heavier than the workout weight with good technique
  • Since we are working on barbell cycling, these 9 reps are designed to be completed without dropping the bar
  • For this reason, hook gripping the deadlift will be the best option
  • Aim to get in about 7 total sets, or roughly 1 set every 2 minutes


5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

WORKOUT BRIEF [0:00 – 5:00]

  • This all barbell workout focuses on cycling a moderate weight for higher reps
  • The intended time range for this piece is between 5-10 minutes
  • Before our conditioning piece, we’ll build to a heavy barbell complex with the same movements
  • This gives athletes a chance to practice the movements, build in weight, and get a better idea of what weight is right for them in “DT”
  • We’ll choose our barbell weight based off the Hang Power Cleans or Push Jerks
  • This should be a load that allows you to complete the Hang Power Cleans within 2-3 sets and the Push Jerks unbroken during the workout

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds Each
Plate Hops Video
Glute Bridges Video
Down Dog Video

Plate Romanian Deadlifts Video
Glute Bridges (Feet on Plate)
Shoulder Taps Video

Plate Ground to Overhead Video
Glute Bridge Walkouts Video
Push-up to Down Dog Video

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

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Front Rack Stretch: 40 Seconds

Barbell Straddle Stretch: 40 Seconds

Wrist Stretch: 40 Seconds


The Hands
The theme across all three barbell movements with involve the hands and the elbows. For the most efficient deadlifts today, we can utilize the mixed grip with the hands as close to the outside of the legs as possible. With a hip width stance, the hands should be placed just outside the legs. This allows for long arms, which makes ground contact with the bar much easier. The mixed grip has one palm facing the body, while the other faces away from the body. This grip takes some burn off the forearms, as it allows to bar to roll into one hand as it rolls out of the other.

Note: The mixed grip will be best for “DT” while the hook grip will be best for the Barbell Complex. This is because the barbell complex requires the 9 reps to be completed without dropping the bar. With 9 reps straight, there wouldn’t be any opportunity to adjust the hands from mixed grip to hook grip.

The Elbows
The lats are a huge part of the deadlift, as they allow us to keep the bar close to the body and spine in a neutral position. “Corkscrewing” the elbows into the body during the deadlift can help activate the lats in order to achieve this good bar bath. Pretend like someone is trying to take the bar away from you and pull that thing in towards the middle of the body.

Movement Prep
30 Seconds Slow Mixed Grip Deadlifts
30 Seconds Slow Hook Grip Deadlifts

The Hands
Transitioning to the hook grip for the hang power cleans is a must. As a reminder, the hook grip is when the thumb is wrapped around the bar and covered by the other fingers. This secure hold provides the best grip on the bar and allows for maximal hip extension. If we don’t have a good grip, our body recognizes that if we jump too hard, it’ll slip out of the hands. For this reason, we may end up pulling early with the arms.

While we want to keep the hook grip, we don’t want an absolute death grip. Gripping the bar too hard after jumping can lead to slow elbows. After opening the hips, loosen the hands a little bit to allow for a fast turnover with the elbows.

The Elbows
We just talked about the elbows in the turnover, but there are two more things we can think about while on theme. Those are:

  1. Keep the elbows locked in the jump
  2. Get the elbows in front of the bar to finish each rep

Movement Prep
5 Hang Jump Shrugs (Locked Elbows)
5 High Hang Power Cleans (Pockets)
5 Hang Power Cleans (Above the Knee)

The Hands
The best position for the hands in the push jerk is a loose, but full grip. The thumb should be placed in front of the bar to allow for a safe shelf. Keeping the hands somewhat relaxed also allows for solid body contact, which allows for a good “launch” of the bar off the shoulders.

The Elbows
The goal with the elbows is to lock the weight out overhead as quickly as possible. The hands actually play a big role in this. Similar to the hang cleans, a grip that is too tight can lead to slow elbows. A looser grip will actually allow us to lock the weight out more quickly. The goal is to hold the bar with only enough tension to maintain a proper hand position. We’ll feel out some tight grip strict presses vs. some loose grip strict presses first. This should show that a looser grip can lead to faster elbows.

Movement Prep
5 Tight Grip Strict Presses
5 Looser Grip Strict Presses
5 Push Jerks
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks

BARBELL COMPLEX [25:00-40:00]

  • We’ll have 15 minutes to build in weight for this barbell complex
  • The goal here is to move a weight that is heavier than the workout weight with good technique
  • Since we are working on barbell cycling, these 9 reps are designed to be completed without dropping the bar
  • For this reason, hook gripping the deadlift will be the best option
  • Aim to get in about 7 total sets, or roughly 1 set every 2 minutes


  • Double Dumbbell Deadlifts Video
  • Single Dumbbell Deadlifts Video
  • Odd Object Deadlifts Video
  • Single Kettlebell Deadlifts (Between Legs)


  • Double Dumbbell Hang Power Cleans (Bells Outside of Legs)
  • Single Dumbbell Hang Power Cleans Video
  • Odd Object Power Cleans Video
  • Russian Kettlebell Swings


  • Double Dumbbell Shoulder to Overhead Video
  • Single Dumbbell Shoulder to Overhead Video
  • Odd Object Shoulder to Overhead Video
  • Full Kettlebell Swings

PRACTICE ROUND [40:00 – 45:00]
1 Round
With Workout Weight:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks

STRATEGY + WOD [45:00 – 60:00]

  • With one barbell and three movements, we want to point out a few places to break for maximum efficiency
  • The first time is after the 11th deadlift
  • You can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip, which will be more beneficial for the hang power cleans
  • You can then complete the 12th deadlift with the hook grip and immediately transition into the hang power cleans
  • The second place to break is after the 8th hang power clean
  • After this short break, complete the 9th hang power clean before holding on for all 6 push jerks unbroken


  • In order to preserve pulling capacity, breaking the hang power cleans into consistent sets from the beginning will be a wise choice
  • This should be something that you feel you can maintain for all 5 rounds
  • Whether it is 4-4-1 or 8-1, all we are looking for is consistency
  • This workout is largely hang power cleans, so managing these properly sets you up for overall success


  • Before getting to the hang power cleans, we’ll tackle the deadlifts
  • Although the easier movement, you can set yourself up for good hang power cleans and catch your breath by breaking these up a few times
  • 11-1, 6-5-1, and 4-4-3-1 are options


  • As to avoid doing any extra hang power cleans, we can aim to complete the push jerks unbroken
  • Taking the extra rest before the last hang power clean into the first push jerk in order to complete those unbroken is encouraged

3 Giant Sets:
:30 Seconds Kettlebell Star Plank (Left)
:30 Seconds Kettlebell Star Plank (Right)
Max Hanging L-Sit (From Pull-up Bar)

Rest 2 Minutes Between Sets


CFR Endurance WOD – 35 min cap

For time…

6 Rounds of…

6 Complexes 95/65
30/21 Cal Machine
6 Tire Flips

*1 complex = 3 Deadlifts, 3 Hang Cleans, 3 Push Jerks

  • If the tire you pick is too heavy consider 5:1 ball slams OR grabbing a buddy and flipping the tire together