W.O.D. and Endurance Tuesday 3/30/21


W.O.D. and Endurance Tuesday 3/30/21

*Based on the nature of our lightweight/bodyweight movements and with a longer conditioning workout today, the daily workout will also be the endurance workout

“Action is the fundamental key to all success.” – Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.

Action is 90%.

Strength/Accessory – 12 minutes

On the 2:00 x 6 Sets:
5 Weighted Strict Pull-ups


  • Athletes will complete a set of weighted strict pull-ups every 2 minutes
  • These sets of 5 are designed to be completed unbroken
  • Athletes can hang as needed in the bottom between reps
  • Athletes who aren’t quite ready for weighted can simply look to choose a band that is lighter than they typically use in order to build strength
  • There is the option to increase in weight (or decrease assistance) or stay at one challenging weight (or assistance) across
  • Enter the weight added for all 6 sets, if no weight added then say “0”. Place what you used in the notes.

Conditioning and Endurance WOD – 18 minutes

As many calories as possible in 18 minutes of…
Max Calorie Machine

Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees

WORKOUT BRIEF [0:00-5:00]

  • We have two parts to today’s workout, starting with some weighted strict pull-ups
  • In order to build in some recovery time, a new round begins every 2 minutes [0-2-4-6-8-10]
  • The 5 reps within that 2-minute window are designed to be completed unbroken
  • Athletes have the option to increase weight with each set or stay at one load across
  • These are to be performed with the palms facing away from the body
  • Our metcon that follows is scored as total calories accumulated over the 18 minutes
  • The jump rope and burpees every 3 minutes will interrupt our progress on the machine
  • Complete the listed reps on the rope and burpees before moving back to the machine
  • Rope and burpees happen on the [0-3-6-9-12-15]
  • These should take no more than 2 minutes to complete, giving you at least 1 minute on the machine


  • Choose a rep number or variation that takes 1 minute or less to complete

GENERAL WARM-UP [5:00-12:00]
Machine Warmup
1 Minute Easy
40 Seconds Moderate
20 Seconds Faster

30 Seconds Each
Single Unders
Inchworm to Push-ups Video
Double Taps Video
Shoulder Taps Video
High Single Unders
Frog Hops Video
Double Under Practice
Slow Burpees

TEACHING [12:00-15:00]
The Big 3

  • With the second part of today’s workout being filled with familiar movements, we’ll focus in on the weighted pull-up, a movement that we are less accustomed to
  • The big three pieces we’ll talk through in our Daily Video are:
  • Positioning the Weight
  • Bar Height Selection
  • Gripping the Bar

Movement Prep

  • 10 Scap Pull-ups Video
  • 3-5 Strict Pull-ups
  • 1-3 Weighted Strict Pull-ups (Lighter Weight)

PRACTICE ROUND [30:00-35:00]
1 Round
5 Calorie Machine
10 Double Unders
5 Burpees

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

  • When approaching this workout, it can be helpful to envision doing a 20-minute machine for calories
  • In this hypothetical workout, how many calories do you see yourself holding consistently “on the minute”?
  • This will likely be somewhere between 10-15 calories depending on the athlete
  • With around 1:00-1:30 to work on the machine, we can look to complete somewhere in the ballpark of this number
  • Rather than thinking of “how many calories can I get total in the workout?” we can think “how many calories can I get this round without slowing down the next round?”
  • With other movements to be completed, consistent intensity over the 6 rounds is better than absolute intensity early in the workout followed by a gradual decline in calories


  • Reduce Reps
  • 1 Minute of Practice
  • 75 Single Unders (1.5x)
  • 50 Double Taps

Extra Work (before or after class)

  1. 3×8 Dumbbell Bulgarian Split Squats (Each Leg)
  2. 3×10 Strict Toes to Bar
  3. 3×100′ Single Kettlebell Farmers Carry (Each Side)

Rest as Needed Between Sets