W.O.D. and Endurance Thursday 9/17/20


W.O.D. and Endurance Thursday 9/17/20

“The only person you are destined to become is the person you decide to be.” -Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose. Decisions = Destiny.

Weighted Pullup

Build to a Heavy Set of 3


  • We’ll have 15 minutes to build to a “heavy” set of 3 on each movement
  • Heavy is relative for every athlete
  • For some, this could mean adding an external weight
  • For others, this could mean using a lighter band than they typically do
  • On all sets, let’s ensure good technique and full range of motion
  • Spend about 6-7 minutes on each movement
  • With this being for strength, don’t rush into the next set, use the rest

Weighted Strict Ring Dip

Build to a Heavy Set of 3

Strict/Conditioning WOD – 9 minutes

As many reps as possible in 9 minutes of…
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders

[Climb By 3 Reps Each Round]

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s workout will center around strict upper body gymnastics movements
  • Before completing the string ring dips and strict pull-ups in the metcon, we’ll build to heavy sets of 3 on both movements
  • “Heavy” is relative for each individual based on where they are with strict strength
  • This may mean adding an external load of a dumbbell
  • It could also mean progressing to lighter bands or using no bands at all
  • With so many strict movements today, the goal is quality over speed
  • The metcon will challenge muscle strength and stamina more than conditioning
  • To complete the workout as written, we recommend having at least 12+ reps unbroken on both strict movements
  • If you’re not there quite yet, there are a few options:
  • Climb by 1-2 Reps Per Round Instead of 3
  • Add Band Assistance
  • Choose Other Modifications From the Bottom of the Page
  • The score at the end of the 9 minutes is the total number of reps completed:
  • Finish Round of 3’s: 36
  • Finish Round of 6’s: 78
  • Finish Round of 9’s: 126
  • Finish Round of 12’s: 180
  • Finish Round of 15’s: 240
  • Finish Round of 18’s: 306


  • Full range of motion for the strict ring dip is:
  • Shoulders below the elbows in the bottom
  • Elbows reach full lockout at the top


  • Full range of motion for the strict pull-up is:
  • Chin above the bar at the top
  • Elbows reach full lockout at the bottom


  • Choose a number that can ideally be completed unbroken every round
  • See “modifications” for more options

GENERAL WARM-UP [5:00-12:00]
3 Rounds
30 Seconds Single Unders
30 Seconds Push-up to Down Dog Video
30 Seconds Banded Single Arm Rows (15 Seconds Each) Video
30 Seconds Banded Pull Aparts Video

MOBILITY [12:00-15:00]
Pec Stretch on Wall: 1 Minute (Each Side)

Overhead Stretch on Wall: 1 Minute



Our main focus for the day will be the strict ring dip, as it’s not a movement we cover often. We’re going to talk about what happens at the top, middle, and bottom of the movement for a full range of motion overview.
At the top of each rep:

  • Straps set to shoulder width with rings tight to body
  • Elbows completely locked with hard press down


  • Initiate the dip with elbows back, shoulders forward
  • Rings remain glued to the body


  • Shoulders are lower than the elbows
  • Rings are still held tight to the body

The ring dip can be a tough movement to complete. There are several variations we can use to get the proper stimulus. Consider the following options:

  • Push-ups
  • Static Holds (5 Seconds Per Rep)
  • Banded Ring Dips
  • Jumping Negatives (Jump to Top, Slowly Lower)
  • Box Dips
  • Ring Push-ups
  • Feet Assisted Dips

Movement Prep
Set Straps to Shoulder Width
10 Second Top Hold
10 Second Bottom Hold
3 Jumping Negatives
3 Strict Ring Dips

Adding Weight
The easiest option to add weight will be to squeeze a dumbbell tight between the legs. Other things to consider for this movement:

  • Choose a lower bar that doesn’t require a jump up
  • Ensure full range of motion (Chin Over, Elbows Locked)
  • “Weighted” is relative – still use bands, rings, or no weight as needed to go “heavier” than normal

Movement Prep
10 Scap Pull-ups Video
1-3 Strict Pull-ups

Arms Relaxed
With a lot of arm movements happening in this workout, we want to keep the arms relaxed when jumping rope. Fatigue from other movements can sometimes even make double unders easier to complete, as you don’t rely on the arms and shoulders to rotate the rope. Keep the arms and hands relaxed today, as this better allows you to rotate from the elbows and wrists for efficient movement.

Movement Prep
20 Seconds Single Unders
20 Seconds Double Under Practice

PRACTICE ROUND [40:00-45:00]
1 Round
2 Strict Ring Dips
2 Strict Pull-ups
10 Double Unders

STRATEGY + WOD [45:00-60:00]

  • Today’s workout is all about good sets of dips and strict pull-ups
  • Since these are strict movements, breaking them up at the right time is important for maintaining your effort across the 9 minutes of work
  • Break these up early and often, before your press and pull starts to slow down
  • If we go too big too early, or fail a rep, only a significant amount of rest will allow the arms to recover
  • Sets of 1-3 may be the best option for allowing you to continue chipping away
  • The work you see in the workout description, the rounds of 3 and 6, are essentially the buy-in for the larger sets of 9-12-15…
  • The double unders matter far less than the upper body movements
  • Use this station as a chance for the pressing and pulling muscles to relax a bit MODIFICATIONS
  • Equal Rep Hand Release Push-ups
  • Equal Rep Strict Handstand Push-ups
  • Equal Rep Dumbbell Bench Press


  • Reduce Reps
  • Equal Rep Banded Strict Pull-ups
  • Equal Rep Ring Rows
  • Equal Rep Inverted Bar Rows Video
  • Equal Rep Dumbbell Rows From Plank Position (Each Side) Video
  • Equal Rep Barbell Bent Over Rows Video
  • Equal Rep Double Dumbbell Bent Over Rows Video
  • Equal Rep Single Dumbbell Bent Over Rows (Each Side) Video


  • Reduce Reps
  • 60 Single Unders
  • 30 Seconds of Practice Practice Time Caps
  • 30 Double Taps Video
  • 60 Line Hops Video
  • 30 Over-and-Back Dumbbell Hops Video

CFR Endurance WOD – 30 min cap

Climb the ladder as high as possible in 30 minutes of…

3 Cal Machine
3 Ring Dips
3 Pullups
3 Ball Slams 30/20
30 Lateral Line Hops
6 Cal Machine
6 Ring Dips
6 Pullups
6 Ball Slams
30 Lateral Line Hops
and so on… 9,9,9…12,12,12…