W.O.D. and Endurance Tuesday 11/17/20


W.O.D. and Endurance Tuesday 11/17/20

In short, this weekend was overwhelmingly special. We hosted a fundraising event for our special-needs athletes, with a guest appearance of our friends Officer Mark Priebe and his family, whose hearts are with the Special Olympics as well!🙏

The event went smooth thanks to all the generous volunteers, sponsors, judges from other local gyms, our committed special-needs coaches, and our VERY SPECIAL head coach and event director Leslie Franklin.❤️

These athletes put it all in perspective for us. We learn so much from them. It’s inspiring how they always have a warm smile no matter the circumstance. Thankful for all the loving and supportive hearts in the room.😘

👉If you know of anyone who may be interested in our weekly training/mentorship program, please inquire! After a holiday break, we will be resuming our Special Needs Athlete training!🎉#StrongHeartsUnified#SpecialOlympics

*Todays workout is the same for both the daily and endurance

“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Conditioning AND Endurance WOD – 30 min cap

For Time:
800m Run OR 2400m Bike (both RX)
25 Thrusters (95/65)
25 Chest to Bar Pull-ups
800m Run OR 2400m Bike (both RX)
25 Overhead Squats (95/65)
25 Toes to Bar
800m Run OR 2400m Bike (both RX)
25 Front Squats (95/65)
25 Pull-ups

WORKOUT BRIEF [0:00 – 5:00]

  • This balanced workout includes cardio, weightlifting and gymnastics movements
  • This is a longer piece that will likely take between 18-25 minutes to complete


  • Let’s choose variations or rep schemes for each movement that can be complete in under 2 minutes
  • Athlete who have no goals of competing can complete chin over bar pull-ups for chest to bars


  • Choose your barbell weight based off the most difficult movement, the overhead squat
  • The weight should be fairly light across the board
  • We should be able to complete the 25 reps in no more than 3 sets on all movements


  • See “modifications” for more options

GENERAL WARM-UP [5:00-12:00]
200 M Run / 600 M Bike Easy

2 Rounds
30 Seconds PVC Overhead Squats Video
30 Seconds PVC Hollow Hold Video
30 Seconds Lateral Hops Over PVC Pipe
30 Seconds PVC Arch Hold Video

MOBILITY [12:00-15:00]
PVC Pass Throughs: 45 Seconds

PVC Wall Squats: 45 Seconds

PVC Sotts Press: 45 Seconds

Active Shoulders

  • With a lot of upper body activity today, let’s think about maintaining an active shoulder through our gymnastics movements
  • This means that we are constantly pulling down on the bar throughout our time on the bar
  • Instead of letting gravity take us into a dead hang, we’ll maintain an active hang
  • This isn’t a pull with the biceps, rather a pull through the shoulders
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 30 Second Hollow Hold
  • 30 Second Arch Hold
  • 15 Scap Pull-ups Video
  • 10 Kip Swings
  • 3 Knees to Chest
  • 3 Toes to Bar
  • 3 Strict Pull-ups
  • 3 Pull-ups
  • 3 Chest to Bar Pull-ups

Bar Position

  • With three different barbell movements, we’ll simplify our focus to maintaining a good bar position
  • The overall goal is to keep the weight as close to the center of the body as we can
  • For the thrusters and front squats, this means fighting to have the bar high up on the shoulders
  • For the overhead squats, this means maintaining balance over the middle of the foot
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 5 Front Squats
  • 5 Push Press
  • 5 Thrusters
  • 5 Pausing Overhead Squats (3 Seconds in Bottom)

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
3 Thrusters
3 Overhead Squats
3 Front Squats
100 Meter Run
3 Chest to Bar Pull-ups
3 Toes to Bar
3 Pull-ups

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

  • This workout is balanced between cardio, weightlifting, and gymnastics
  • See if you can pick 1-2 of these elements to push, while “recovering” on the other
  • This creates a tempo within the metcon based on what movements you are better with
  • Athletes who are strong on the barbell might push for unbroken squats with steady runs and manageable gymnastics
  • Strong runners might benefit from pushing the runs and chipping away at the weightlifting and gymnastics
  • Better bodyweight athletes might spread their effort between strong runs and big gymnastics, while chipping away at manageable sets on the barbell
  • Find the options that maximizes your abilities of where you currently are with these movements
  • Here are some options on how to get to 25 reps:
  • 2 Sets: 15-10
  • 3 Sets: 10-8-7
  • 4 Sets: 8-7-5-5
  • 5 Sets: 5-5-5-5-5

800m Run/2400m Bike

  • 1,000 Meter Row 
  • 800 Meter Ski Erg THRUSTERS
  • 25 Double Dumbbell Thrusters
  • 40 Single Arm Dumbbell Thrusters (20 Each) Video
  • 40 Dumbbell Goblet Thrusters Video


  • Reduce Reps
  • Banded Pull-ups
  • Ring Rows
  • 25 Inverted Bar Rows Video
  • 25 Renegade Rows Video
  • 50 Dumbbell Rows From Plank Position (25 Each Side) Video
  • 25 Barbell Bent Over Rows Video
  • 50 Double Dumbbell Bent Over Rows Video
  • 50 Single Dumbbell Bent Over Rows (25 Each Side) Video


  • 40 Single Dumbbell Overehead Squats (20 Each Side)


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


  • 25 Double Dumbbell Front Squats
  • 40 Single Arm Dumbbell Front Squats (20 Each)
  • 40 Dumbbell Goblet Squats

OPTION 1- Extra Work (Before or after class)


4 sets of 15 GHD Situps
*Rest as needed between sets

OPTION 2 – Extra Work (before or after class)


2 attempts at max Strict Pull-ups (no kipping, and must reach full extension at bottom and then chin above the bar)

After these 2 attempts, let’s wrap up with some volume work for strict pullups to help us get stronger in this movement

Complete this progression, resting as needed between sets. 10 – 8 – 5 – 5 – 5 – 5 – 5 – 5 – 3 – 3 – 3 – 3 (60 total reps)
If you cannot do strict or may have to change from strict during this progression, use a band that will give you minimal help and won’t allow you to kip