W.O.D. and Endurance Tuesday 4/16/19


W.O.D. and Endurance Tuesday 4/16/19

*WOD and Endurance will be the same workout today!

“If you have everything under control, you’re not moving fast enough.” – Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control.

The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.

We won’t be 100% sure what’s around that next corner.
But we’re going anyways.

Anything worth doing, will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?

There’s a reason why it’s half-jokingly described as, “where the magic happens”.

Conditioning AND Endurance WOD – 40 min cap

2 Rounds for time of…
400 Meter Run, 25 Hand Release Push-ups
400 Meter Run, 25 KB Swings 70/55
400 Meter Run, 25 Push Press 115/85 (watch rebend – NO PUSH JERKS!)
400 Meter Run, 25 Box Jumps 24/20


  • Big but lightweight workout
  • Looking to complete under 40 minutes
  • With a long time domain and simpler movements, we’ll get into the workout fairly quickly today


  • Kettlebell Swings: Should be able to complete within 2 sets during the workout
  • Hand Release Push-ups: Reduce reps or immediately go to your knees if unable to complete in 1-2 sets when fresh


  • Since we are short on time, we can pre-stage all equipment for this workout
  • For example: Make an area for boxes, kettlebells of varying weight, and barbells of varying weight
  • 2 choices on Running path- will either be our normal path of down the sidewalk and then up the hill, and so forth onto the street, or another path will be cones placed in the grass in the front lawn of CFR in front of the brick sign, where you will go 50m back and forth in the grass, from edge to edge of the area. Down and back = 100m. Although both paths can be fairly level, since both paths are on the grass, run at your own risk.
  • If unable to run, complete one of the following:
    • 500m Row
    • 1200m Bike

Bouncing Ball
We can think of our feet like bouncing basketballs. When they bounce, they don’t stay on the floor for very long. As we’re on the 400 meter course today, don’t think too much about the landing. Instead, simply think about pulling the foot straight up under the hips. Keep the ball bouncing.

Our focus on the hand release push-up is in the bottom position. As the hands lift off the ground to create some air, aim to keep the belly, butt, and quads squeezed tight. Since there is no momentum from the top of the push-up, these tend to be a little more difficult. With that can come some arching or loss of tension that makes the push-up easier to achieve, but without maintaining points of performance.

Set-up & Finish
A vertical shin at the start ensures that we’re loading the hamstring and the glutes, the main movers of this hinging movement. Finish with a squeeze of the glutes. Doing this makes sure we are using the hips to launch the kettlebell overhead. Vertical shins at the start, squeeze the glutes at the finish.


  • The 2 miles of running takes up the majority of the workout
  • Find a sustainable pace from the beginning
  • With the other movements sprinkled in, we can approach our speed like we’re going for a 5-mile run


  • We’ll complete each movement twice within the workout for a total of 50 reps
  • Complete these with a purpose, thinking about just getting back to the run so you can keep moving forward


  • We don’t break these up like traditional push-ups because of the slight pause at the bottom
  • Adjust tempo as needed to get these done without having to rest too long


  • Aim for 1-2 sets from the beginning
  • Use a weight on the push press you can do 25+ when fresh
  • 25 straight or 13-12


  • Smooth, steady pace
  • No break-up strategy needed, just try to minimize time spent not moving