W.O.D. and Endurance Tuesday 2/2/21


W.O.D. and Endurance Tuesday 2/2/21

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Conditioning WOD – 25 minutes

As many rounds as possible in 5 minutes of…
Buy-In: 30/21 Calorie Bike or Ski or 35/25 Calorie Row
Max Rounds With Time Remaining:
12 Deadlifts (225/155)
12 Barbell Facing Burpees

Rest 5 Minutes

Buy-In: 30/21 Calorie Bike or Ski or 35/25 Calorie Row
Max Rounds With Time Remaining:
8 Deadlifts (275/185)
8 Burpee Box Jumps (24″/20″)

Rest 5 Minutes

Buy-In: 30/21 Calorie Bike or Ski or 35/25 Calorie Row
Max Rounds With Time Remaining:
4 Deadlifts (315/205)
4 Burpee Box Overs (24″/20″)

WORKOUT BRIEF [0:00 – 5:00]

  • These faster paced intervals begin with a buy-in on the machine that only happens once
  • After completing the initial calories, you won’t return to the machine
  • Complete max rounds and reps of deadlifts and bar-facing burpees with the remaining time
  • Enter total reps completed for each AMRAP
  • Your score is the sum total of your three rounds
  • We’re entering reps here because rounds + reps will be skewed heavily towards the third AMRAP of 4+4


  • As the weight increases, the reps will decrease
  • Choose weights for each AMRAP that allows you to complete the listed reps within 2 sets


  • You can jump-up or step-up out of the burpee
  • Jump over the bar with two feet

GENERAL WARM-UP [5:00-12:00]
Machine Warmup
60 Seconds Easy
40 Seonds Moderate
20 Seconds Moderate-Fast

30 Seconds Each
Alternating Bird Dogs Video
Push-up to Down Dog Video
Glute Bridges Video
Single Leg Glute Bridge (Right) Video
Single Leg Glute Bridge (Left) Video
Glute Bridge Walkouts Video

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

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Pigeon Pose: 90 Seconds Each Side

TEACHING [15:00-25:00]
Body Close to the Bar

  • The theme of our teaching points today involve the distance between the bar and the body
  • In this movement, we want to get the feet as close to the body in the jump and the head as close to the bar in the burpee
  • Any extra distance we are away from the bar can lead to an increase in energy expenditure
  • Stepping up out of the burpee can be helpful in minimizing steps and minimizing the length of the jump over the bar
  • Getting the head right up the bar also makes it easier to get close to the bar when bringing the feet up out of the burpee
  • Work smart and hard

Movement Prep

  • 6 Bar-Facing Burpees

Bar Close to the Body

  • There are two places we’ll think about keeping the bar close to the body
  • The first is in the set-up position:
    • The goal here is to “hide the knot”
    • When approaching the bar for the first rep, look to cover the knot of your shoes laces
    • This ensures the bar is centered over the foot, which can lead to better mechanics
  • The second is in the execution of the lift:
    • Let’s use the lats to close the gap between the bar and the body
    • This is especially true once the bar passes the knee
    • Press the bar towards the hips while pressing the hips towards the bar
  • Take a look at the Daily Video for a visual of this teaching point

Movement Prep
With Light Deadlift Weight

  • 5 Deadlifts
  • 10 Top Half Deadlifts
  • Build to All 3 Workout Weights

PRACTICE ROUND [25:00-30:00]
1 Round
With 1st Round Weight:
4 Calorie Machine
4 Deadlifts
4 Barbell Facing Burpees

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

  • Each interval comes down to staying moving on the deadlifts
  • We’ll always be charging along on the machine and burpees, but the weightlifting can stop us dead in our tracks
  • Find a pace on the machine and the speed on the burpees that allows you to thrive on the barbell
  • With rest after each round, do your best to stay moving during the 5-minutes of work
  • When/if you need to take a break on the deadlifts, try to keep it to a quick 5-10 seconds knowing rest is approaching


  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts Video
  • Odd Object Deadlifts Video
  • Kettlebell Deadlifts


  • Regular Burpees

*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 WOD – 30 minutes

As many rounds + reps as possible in 14 minutes of…
20 Dumbbell Deadlifts 50s/35s
15/12 Cal Bike/Ski or 21/15 Cal Row
10 Burpees over DB

Rest 2 minutes…

As many rounds + reps as possible in 14 minutes of…
30/21 Cal Bike/Ski or 35/25 Cal Row
15 Box Jumps 24/20
10 Burpee DB Deadlifts 50s/35s
*With hands on the DBs, jump down and touch chest to ground, then stand up with DBs in hands to complete a deadlift.

Extra Work (before or after class)

Handstand Push-up Conditioning

Not For Time:
30 Kipping Handstand Push-ups
20 Burpee Box Jump Overs (30″/24″)
30 Kipping Handstand Push-ups