W.O.D. and Endurance Thursday 9/10/20


W.O.D. and Endurance Thursday 9/10/20

Tomorrow, 9/11, we will be doing Tribute workout to honor the lives that were taken that day… be here.

*Endurance and the daily will be the same workout today 🙂

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Conditioning WOD

3 Rounds For Time [30 Minute Cap]:
1,600 Meter Bike OR 500m Row OR Ski
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs (24″/20″)

WORKOUT BRIEF [0:00 – 5:00]

  • This beefy 3-round workout includes a little bit of everything: cardio, gymnastics, and weightlifting
  • The intended time range for this workout is between 24-30 minutes (8-10 minute rounds)
  • Let’s put a hard time cap of 30 minutes on this workout to keep things on track
  • With a longer workout today, we’re going to prioritize warming up and teaching the heavier kettlebell movements


  • If you have 80+ unbroken double unders when fresh, let’s complete this station as written
  • If you’re not there yet, choose a variation or rep number that you can complete in 1:30 or less


  • Russian Kettlebell Swings finish with the arms parallel to the ground
  • Looking to choose a slightly heavier weight that can be completed within 2 sets each round (10-10)


  • The kettlebell can be held wherever is most comfortable for the step overs (hang, goblet, shoulder…)
  • The most important thing on this movement is weight selection and box height
  • Choose a weight and height that allows you to clear this station with good technique and without putting the bell down
  • You do not have to stand to full extension on top of the box
  • You can complete these laterally or facing the box
  • Alternate which leg steps up on every rep (5 per side)

GENERAL WARM-UP [5:00-12:00]
3 Rounds
30 Seconds Bike (Increasing Intensity)
30 Seconds Single Unders
30 Sceonds Down Dog Video
30 Seconds Alternating Reverse Lunges

MOBILITY [12:00-15:00]
Drop Ankle Stretch: 30 Seconds Each Side

Pigeon Pose on Box: 45 Seconds Each Side

The Hands
When doing single unders or double unders, it’s ideal to have both hands doing equal work. If one arm is dominating the movement, it will get more fatigued and potentially lead to more trips or breaks. To feel out if the arms are unbalanced or if one is simply less coordinated than the other, we can utilize single arm spins. Grabbing both handles with one hand, we’ll spin the rope around like we’re doing single unders on the outside of the body. Isolating the one side with the whole rope can give us good feedback into how each operates and maybe lead to better movement when we get back to normal double unders or single unders.

Movement Prep
20 Seconds Single Arm Spins (Each Side)
20 Seconds Single Unders
20 Seconds Double Under Practice

The Hands
The hands should remain high up on the body in the “load back” of the kettlebell swing. One way to think about this motion is that the “hands chop the hips back”. Thinking of it this way accomplished proper bell positioning on the body and helps athletes hinge with the bell instead of squatting it down. Take a look at the Daily Video for a visual.

The Finish
At the finish position of the Russian Kettlebell swing, just like with all movements, we want the spine to remain neutral. With the Russian swing especially, there is the tendency to lean back further with the shoulders to get the weight up to parallel. Let’s imagine that there is a wall behind us preventing a big lean back. Use the leg drive to get the weight up instead of overextending the back.

Movement Prep
With Lighter Kettlebell:
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings

The Hands
No matter which way you decide to hold the bell today, let’s make sure that at least one hand is always in contact with the handle of the bell. Especially with the heavier kettlebell, it’s important to always have a good grip to make for a safe and easy dismount. Common grips will include: goblet grip, single arm front rack, kettlebell in the hang. Use the one that allows you to hold onto the bell the longest.

The Finish
With these being box step-overs, there is no need to stand to full extension on top of the box. The rep is finished when both feet touch the ground on the other side. However, standing up all the way is allowed. If it leads to better technique, rhythm, or breathing, standing up all the way may actually be preferred.

Movement Prep
With Lighter Kettlebelll:
6 Box Step-Overs (Workout Height Box)

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weights:
100 Meter Machine
10 Double Unders
100 Meter Run
3 Russian Kettlebell Swings
3 Kettlebell Box Step Overs

STRATEGY + WOD [30:00-60:00]


  • With a steady pace on the bike before, let’s aim for big sets of double unders
  • Consider the following options:
  • 1 Set: 80
  • 2 Sets: 50-30 or 40-40
  • 3 Sets: 40-20-20
  • 4 Sets: 20-20-20-20
  • 5 Sets: 20-20-15-15-10
  • 6 Sets: 15-15-15-15-10-10


  • While it can be fairly taxing, let’s also aim to complete the kettlebell movements in as few sets as possible
  • What this does is gets us back and moving on the bike as soon as possible
  • Even if the first 30-45 seconds of biking are slower because of this, it provides significant time to start accumulating meters
  • The overall workout strategy can be summed up as:
  • Steady on the run and bike
  • As few sets as possible on the rope and kettlebell



  • Reduce Reps
  • 90 Seconds of Practice
  • 120 Single Unders (1.5x)
  • Double Taps (80) Video
  • Line Hops (120) Video
  • Over-and-Back Hops Over Dumbbells (40) Video


  • 500 Meter Row
  • 400 Meter Ski Erg
  • 1200 Meter Bike


  • Single Arm Dumbbell Russian Swings Video


  • 100′ Single Dumbbell Walking Lunge