W.O.D. and Endurance Tuesday 10/13/20


W.O.D. and Endurance Tuesday 10/13/20

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Strength/Conditioning WOD – 25 min cap

4 Rounds For Time:
900m Bike or 300m Run (either is RX)
18 Toes to Bar
9 Heavy Push Jerks (185/125)

*If bikes are all taken you get to run! Otherwise you may choose a scaled modification with the row or ski erg

WORKOUT BRIEF [0:00 – 5:00]

  • This triplet workout includes a little bit of everything: cardio, gymnastics, and weightlifting
  • The simple bike meters balance out the higher skill and heavier weight movements that follow
  • Your score for this piece is total time to completion
  • We expect this 4 round workout to take between 20-25 minutes to complete


  • If you have 15+ toes to bar unbroken, let’s complete this station as written
  • If you’re not there yet, consider reducing reps or choosing another option from “modifications”


  • The barbell is designed to be on the heavier side today
  • Choose a load that you can complete within 2 sets each round (5-4)
  • Let’s look to get outside the comfort zone with this weight, picking one that you’ll likely have to break each round
  • The weight starts on the ground, which means we have to clean it up to the shoulders to begin each set

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Easy Machine
Push-up to Down Dog Video
Hollow Hold Video

Moderate Machine
Push-up to Down Dog Video
Arch Hold Video

Faster Machine
Push-up to Down Dog Video
Straight Leg Sit-ups Video

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

MOBILITY [12:00-18:00]
Overhead Wall Stretch: 1 Minute

Reverse Table Stretch: 1 Minute

Couch Stretch: 1:30 Each Side

Pull Yourself Down
We focus a lot on bringing the toes up to the bar, but less about what happens after that. In order to maintain a good rhythm, we have to get the feet back down and the body to the arch position with just as much urgency. If we bring the legs down slowly or don’t hit our arch position, we lose out on power and positioning, which can lead to more challenging reps or pendulum swinging. Pull your chest and feet underneath and through the bar in opposite directions to hit a tight, balanced position on the bar.

Movement Prep
20 Second Hollow Hold on Floor
20 Second Arch Hold on Floor
10 Scap Pull-ups Video
5 Kip Swings
5 Knees to Chest
3 Toes to Bar

Push Yourself Down
In the push jerk, we can receive the weight with the hips and the knees bent. One way we can get to this receiving position efficiently is by thinking of pushing yourself down. Instead of trying to push the bar as high as you can with the upper body, use the weight of the bar to help push yourself underneath the weight. Jump hard with the lower body and use the upper body to assist is getting under the weight. We can use a movement called the Tall Jerk to practice this.

Movement Prep
5 Strict Press
5 Push Press
5 Tall Jerks
5 Push Jerks

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Lighter Weight:
100 Meter Machine
5 Toes to Bar
5 Push Jerks

1 Round
With Workout Weight:
100 Meter Machine
3 Toes to Bar
3 Push Jerks

STRATEGY + WOD [35:00-60:00]

  • The Push Jerks will likely be the sticking point of the workout
  • The first priority is to set yourself for a strong effort on the barbell by pacing out the bike/run and toes to bar appropriately
  • If we break the barbell, we end up resting quite a bit and doing extra cleans that don’t count towards our score
  • If we had to recommend and approach, it would be:
  • Go big on the Push Jerks – ideally unbroken, but no more than 1 break
  • Break the Toes to Bar a few times to allow for good push jerks (8-8, 6-5-5, 4-4-4-4)
  • Knowing you’re breaking the toes to bar, move at a moderately fast pace on the bike


  • 350 Meter Row
  • 300 Meter Ski Erg


  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • 18 Toes Raises Video


  • 18 Double Dumbbell Push Jerks
  • 18 Single Dumbbell Push Jerks
  • 18 Odd Object Shoulder to Overhead
  • 18 Full Kettlebell Swings

OPTION 1 – Extra work (before or after class)

Strength – Push Jerk
Based on the heavy weight used and the volume of repetitions in the WOD of push jerks, your target here is not to over training but rather focus on your technique under a 1 rep load on the push jerk

Off the rack – work up to a heavy 1 rep push jerk (for quality)

OPTION 2 – Extra work (before or after class)

Row Endurance
For Time:
4,000/3,000 Meter Row

On the 0:00: 21 GHD Sit-ups
On the 4:00: 18 GHD Sit-ups
On the 8:00: 15 GHD Sit-ups
On the 12:00: 12 GHD Sit-ups
On the 16:00: 9 GHD Sit-ups
On the 20:00: 6 GHD SIt-ups

*Scale GHD with weighted (or no weight) abmat situps

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing, skiing, or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance – 35 min cap

3 rounds for time of…
400m Run or 1200m Bike (both are RX)
25 Toes to Bar
400m DB Single Arm Farmers Carry 35/20
25 Dumbbell Push Jerks 35s/20s

*You may jog with the farmers carry as long as the DB is to your side and not carried any other way. You may switch arms as much as needed, but cannot carry with both at the same time)
*You may scale the run with 500m Row or 400m Ski