W.O.D. and Endurance Tuesday 10/15/19


W.O.D. and Endurance Tuesday 10/15/19


“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy

Change may be one of the single most paralyzing things.
Because in the lack of change… is safe. It’s comfortable.
But in that comfort, we are literally confining ourselves to a box. A world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance, that we may never be “safe” again.

When we realize that it is ourselves, not our circumstances, holding us back, safety becomes the least safe thing we can so. The only risk becomes playing it safe.

Strength – 15 minutes

Find a heavy 3 rep thruster


  • Coming from the floor, athletes will have 15 minutes to build to a heavy set of 3
  • With the thruster being the main focus today, make it a point to get around to each athlete for at least 1 piece of feedback
  • Once they’re in the middle of the workout, you’ll be able to reference the cues used here to improve their movement

Conditioning WOD – 15 min cap

3 Rounds for time of…
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders


  • The thruster is the focus of this two part workout
  • In the strength piece and the workout, the barbell will come from the floor for the thruster
  • Looking for “Child’s Play” to take somewhere between 9-15 minutes to complete


  • Choose your barbell weight based off the thruster
  • This should be a weight you can complete the 10 reps in no more than 2 sets within the workout
  • Use the same weight for both movements today, as the deadlift is meant to be on the lighter side


  • Choose a double under variation that you can complete in less than 90 seconds
  • **Common Subs: **
  • Reduce Reps
  • 90 Seconds of Practice
  • 75 Single Under (1.5x)

Elbows Back
When setting up on the rope, we can simply think about bringing the elbows back until the hands are directly in front of the hip bones. This is different from thinking “elbows in”. In both scenarios, the elbows are close to the body. However, in the “elbows in” scenario, the hands can still be wide, which shortens up the rope. With the hands and elbows close to the body, we have better control of the slack and we keep the rope as long as possible. The further the hands are from the body in any direction, the easier it becomes to trip.

Movement Subs
Reduce Reps
90 Seconds of Practice
75 Single Unders (1.5x)

Knees Towards Elbows
Staying on the theme of elbows with the deadlifts. In the set-up position, we can think about gently pushing the knees towards the elbows. This is essentially the deadlift equivalent to “spreading the floor” in the squat. This action activates more muscles of the legs and prevents the knees from caving in, which can help take some strain off the knees and lower back. We’ll feel it out in the set-up before starting the complete reps.

Elbows Forward
We know that elbows up in the squat is important. However, elbow positioning when bringing the bar back down to the front rack is just as important, especially with heavier weight. If the elbows track straight down, the barbell will likely sit lower on the shoulders, making for a difficult balance and poor connection to the body. Pointing the elbows straight ahead while lowering the barbell back down will put the bar in a better front rack to seamlessly transition to the next rep. Elbows forward on the return helps rep 1 and rep 10 look the same.


  • Let’s try to rip the band-aid off and push for big sets on the thruster today
  • Breaking this movement into a couple sets requires a good deal of rest and extra cleans that don’t count towards the score
  • Fight for 1 set, but take 2 if necessary
  • It is better to go big sets here and small sets on the deadlift based on the nature of the movements


  • While this is the easier of the barbell movements, it is also much easier to break and get started again than the thruster
  • If you’re thinking about going 20 straight, there will likely be more resting involved
  • Going smaller sets can help you immediately start deadlifting after finishing the final thruster
  • Consider the following options:
  • 2 Sets: 10-10 or 12-8
  • 3 Sets: 8-7-5
  • 4 Sets: 6-6-4-4 or 5-5-5-5


  • Following the deadlifts, a grippy movement, the double unders can be surprisingly difficult
  • Let’s find a break-up strategy that we would likely use if completing 150 for time
  • Here are a few ways to approach sets of 50:
  • 1 Set: 50
  • 2 Sets: 25-25 or 30-20
  • 3 Sets: 25-15-10

*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 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 WOD – 35 min cap

As many rounds + reps as possible in 35 minutes of…
20 Thursters 95/65
20/15 Cal row
20 Deadlifts 95/65
20/15 Cal Ski Erg
20 Double Unders
20/15 Cal Bike