W.O.D. and Endurance Tuesday 12/15/20


W.O.D. and Endurance Tuesday 12/15/20

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to the mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.

“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Stamina Squats – 10 minutes

***Coaches – With so much work today and limited time, please spend more time warming the class up for the squats, as the squat progression will fire up the body for the conditioning workout.

  • 0:00 – 5:00 Whiteboard
  • 5:00 – 20:00 an aggressive warmup with movement and stretching mixed.
  • 20:00-25:00 Loading of squat Bars and rack warmup
  • 25:00 -35:00 Squat session and start endurance WOD
  • 35:00-40:00 Recover, deload weights, set up
  • 40:00 – 60:00 Conditioning

From the rack, On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats

*Barbell Loaded at 60% of your 1RM Front Squat, If you know this number, please stay at the same weight throughout the 10 minutes, and then make sure to post what your 60% weight is based off of in the notes or on the whiteboard.

*If you do not know your 1 rep max front squat, use a weight that is moderately heavy for you and that could get challenging. Have extra weights next to your rack in case you went too light and immediately put them on after the first round once assessing your strength.

Benchmark Conditioning WOD – 20 minutes

As many rounds + reps as possible in 4 minutes of…
27/21 Calorie Machine
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

21/15 Calorie Machine
21 Burpees
21 Toes to Bar

Rest 4 Minutes

15/9 Calorie Machine
15 Burpees
15 Pull-ups

WORKOUT BRIEF [0:00 – 5:00]

  • “Lead Foot” will be a benchmark workout – make sure to write down what machine you use
  • The goal during these high intensity intervals is to move for as much of the 4 minute work window as possible
  • With rest built in, we want to choose variations that allow for maximum work to be performed
  • You’ll enter your rounds and reps for each AMRAP
  • SugarWOD will add up all three entries for your final score


  • If you have 15+ unbroken reps at each movement, we recommend completing them as written
  • If you’re not there yet, consider a variation listed in “modifications”

GENERAL WARM-UP [5:00-12:00]

2 Minute Easy Machine

Bodyweight Warmup (30 Seconds Each)
Active Samson Video
Hollow Hold Video
Push-up to Down Dog Video

Active Spidermans Video
Arch Hold Video
Shoulder Taps Video

Squat to Stands Video
Straight Leg Sit-ups Video
Alternating Bird Dogs Video

MOBILITY [12:00-18:00]
Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

TEACHING [18:00-25:00]
Push, Don’t Pull

  • With a lot of upper body pulling in the workout, let’s focus on making the row a lower body push movement
  • We can accomplish this by doing three things:
    • Sitting further back on the seat to put ourselves in a good position
    • Tracking the knees under the elbows
    • Moving some weight out of the seat and into the feet

The Legs

  • We did some static hollow and arch holds in the warmup today
  • A huge part of these two body positions is maintaining a tight body
  • While the legs may go wide in the burpees, let’s keep them together on all gymnastics movements
  • With three different movements, the body position is something that applies to all of these
  • We’ll quickly touch on hollow and arch holds once again before getting up to the bar

Movement Prep

  • 20 Second Hollow Hold
  • 20 Second Arch Hold
  • 10 Scap Pull-ups Video
  • 5 Kip Swings
  • 1-3 Strict Pull-ups
  • 3 Pull-ups
  • 3 Chest to Bar Pull-ups
  • 3 Knees to Chest
  • 3 Toes to Bar

PRACTICE ROUND [25:00-30:00]
1 Round
6 Calorie Machine
4 Burpees
2 Chest to Bar Pull-ups
2 Toes to Bar
2 Pull-ups

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

  • Although these are short windows, there is still some pacing involved
  • The goal is to get to the gymnastics movements quickly, but composed
  • All out sprinting through the machine and burpee will likely leave little in the tank for the most technical movements of the workout
  • On the burpees, look to get a composure breath at the top of each movement to stay under control
  • The gymnastics are up to you based on how comfortable you are with each movement
  • Planned quick sets and quick breaks can be just as good as big sets
  • Consider the following options for each round
    • Round of 27: 27, 15-12, 9-9-9, 7-7-7-6, 7-5-5-5-5
    • Round of 21: 21, 12-9, 7-7-7, 6-5-5-5, 5-4-4-4-4
    • Round of 15: 15, 8-7, 5-5-5, 4-4-4-3, 3-3-3-3-3


  • Reduce Reps
  • Banded Chest to Bar Pull-ups
  • Jumping Chest to Bar Pull-ups
  • Ring Rows
  • Double Dumbbell Rows


  • Reduce Reps
  • Banded Pull-ups
  • Jumping Pull-ups
  • Ring Rows
  • Double Dumbbell Rows


  • Reduce Reps
  • Knees to Elbows/Chest/Waist
  • Toe Raises Video
  • Weighted Sit-ups


Strict Handstand Push-up Conditioning

*This workout is based on your current strict handstand pushup number. You may also do this workout with kipping HSPUs. If you aren’t sure about your number of a max efforts handstand pushups you can do, base it all on your first set here. Have a quick calculator handy, and do the math for the following percentages based on the first set.

For Time:
100% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
60% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
100% of Max Strict Handstand Push-ups

Rest 1 Minute Between All Sets

*If you are unable to do any kind of handstand pushups, complete this workout with a challenging dumbbell strict or push press 50/35

*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 – 30 minutes

As many rounds + reps as possible in 30 minutes of…

30 Front Squats 75/55
30 Burpees
30 Pullups
30 Back Squats 75/55
30/20 Calorie Machine
30 Toes to Bar