W.O.D. and Endurance Thursday 8/13/20


W.O.D. and Endurance Thursday 8/13/20

*Today endurance and the daily workout will once again be the same

“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?

Conditioning WOD
***You will be using the new running path today! Please exit out the bay door with the ramp for accurate distance.

For Time:
Run to dead end
30 Chest to Bar Pull-ups
Run to dead end
50 Wall Balls 30/20
Run to dead end
30 Chest to Bar Pull-ups
Run to dead end

WORKOUT BRIEF [0:00 – 5:00]

  • This big chipper workout balances out a longer total running distance with high-skilled gymnastics and odd-object weightlifting
  • We expect this piece to take around 15-25 minutes to complete


  • If you have 20+ chest to bar pull-ups unbroken when fresh, complete this piece as written
  • If you’re not there yet, consider dropping the reps or choosing a variation from “modifications”
  • For athletes with no goals of competing, chin over bar pull-ups will be the better option


  • See further down the page for run “modifications”
  • When considering subs, note that each effort should take less than 3:30 to complete

GENERAL WARM-UP [5:00 – 12:00]
Warmup Run
Easy Jog to cold a sac

30 Seconds
Down Dog Video
Single Arm Dumbbell Rows (30 Seconds Each)
Inchworm to Push-ups Video
Single Arm Dumbbell Deadlifts (30 Seconds Each)
Hollow Hold Video
Single Arm Dumbbell Strict Presses (30 Seconds Each)
Arch Hold Video

MOBILITY [12:00 – 15:00]
Banded Lat Stretch: 40 Seconds Each Side

Banded Hamstring Stretch: 40 Seconds Each Side

Timing of the Pull
Our focus today will be on the timing of the pull. When running, we lean and pull the heel up with the hamstrings to move forward. Let’s imagine the feet like a bouncing basketball. A basketball doesn’t spend a lot of time on the ground – there is a quick and elastic reaction. Spending less time with the foot on the ground can lead to more efficient running, as the feet will remain under the body, not out in front.

Timing of the Pull
The timing of the pull in the pull-up, especially the chest to bar, makes a big difference. The order we’re looking for is feet-hips-arms. The two biggest faults we’ll see here are leading with the knees and pulling early with the arms. Our body is in the best position to create a weightless moment when we kick the feet, pop the hips, and then pull with the arms.

Movement Prep
10 Scap Pull-ups Video
5 Kip Swings
1-3 Strict Pull-ups
5 Pull-ups
3 Chest to Bar Pull-ups

PRACTICE ROUNDS [22:00 – 30:00]

STRATEGY + WOD [30:00 – 60:00]

  • There are several ways to approach this workout based on what you consider strengths
  • If you are a stronger runner, it may be beneficial to push the runs and chip away at the inside movements
  • If you are better at gymnastics and weightlifting than running, it may be helpful to slow down your runs in order to push the inside movements
  • If you are a pretty balanced athlete, it will be all about finding a slightly uncomfortable speed across all movements
  • With the workout being a mirror image of itself, we’re ideally holding a similar speed on the second half, no matter what approach we take


  • 1 Set: 30
  • 2 Sets: 15-15
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7 or 10-10-5-5
  • 5 Sets: 6’s or 10-8-6-4-2
  • 6 Sets: 5’s
  • 10 Sets: 3’s


  • 750 Meter Row
  • 600 Meter Ski Erg
  • 1800 Meter Bike


  • Reduce Reps
  • Chin Over Bar Pull-ups
  • Strict Pull-ups (20)
  • Banded Pull-ups
  • Ring Rows
  • Inverted Bar Rows Video
  • Renegade Rows (30) Video
  • Dumbbell Rows From Plank Position (30 Each Side) Video
  • Barbell Bent Over Rows (30) Video
  • Double Dumbbell Bent Over Rows (50) Video
  • Single Dumbbell Bent Over Rows (30 Each Side) Video
  • Odd Object Bent Over Rows (60) Video