W.O.D. and Endurance Tuesday 4/20/21


W.O.D. and Endurance Tuesday 4/20/21

“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan.

What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!”

Ever have a hard time starting to clean the house? The trick everyone knows… is to just start.
To take that actual first step, and create momentum.

Let’s reinforce this in our minds:
We weren’t made to wish.

We were made to act.

Conditioning WOD – 25 min cap

For Time complete…

27-21-15-9 reps of…
Chest to Bar Pull-ups or 9-7-5-3 Bar Muscle Ups
Push Jerks (135/95)
Calorie Machine

WORKOUT BRIEF [0:00-3:00]

  • This workout has a beautiful combination of movements – pull, push, cardio. Lots of opportunity for a high heart rate too.
  • Another longer time domain – 16-22 minutes.
  • Scoring – total time to complete the workout.


  • 72 reps total.
  • Approach each round with the mindset that they could be completed in 3 sets (i.e., 27 = 9-9-9 or 12-9-6 and 21 = 7-7-7 or 10-6-5) . More than 3 sets is ok, but the rest period needs be short.
  • If your athletes do not have at least 10 consecutive C2B Pull-Ups, decrease the repetitions to 21-15-9-6 or 15-12-9-6.


  • 72 reps total.
  • Similar to the C2B, athletes should be able to complete all rounds in ~3 sets.
  • Remind your athletes that coming off the Pull-Ups, the load will feel heavier than it may if coming off a run. * Lots of upper body action.


  • Although not easy, consider this as an active recovery for the C2B & PJ

GENERAL WARMUP (3:00-10:00)
15 Calorie Machine
30 Seconds of Each:
Arm Circles – All directions
Active Samson Video
Inchworm to Push-ups Video

Couch Stretch: 45 Seconds Each Side Video
Lat Stretch on Wall: 45 Seconds Each Side Video

A Barbell Warmup
3 Good Mornings
3 Elbow Rotations
3 Strict Press & Reach
3 Romanian Deadlifts
3 Front Squats

Focus: Elbows back vs. Elbows Down

  • During the C2B Pull-Up, we will need a slightly wider grip.
  • A wider grip will help open up the chest and pull the elbows back.
  • When we combine a wide grip, elbows back during the pull, and an open chest when making contact with the bar, it will also create external rotation of the shoulder (a healthier position).
  • Click here: DEMO

Movement Prep (5:00)
10 Scap Retractions + 5 kip swings – Coaches: look for timing of shoulders and hips opening and closing at the same time.
3-5 Strict Pull-Ups w/ a :2 pause once the chin is over the bar (bands can be used) – Coaches: assess your athletes ability to get their chin over the bar. This is a MUST for resetting the kip safely.
3-5 Kipping Pull-Ups – Coaches: focus on ability to push away from the bar at the top
3-5 Kipping C2B Pull-Ups – Coaches: focus on ability to push away from the bar at the top
2:00 Practice – Coaches demo a Butterfly C2B and if athletes can do 10 strong Kipping C2B Pull-Ups, help them practice the Butterfly if they choose). This is a very harsh movement on the shoulder, so please approach with care.) All other athletes practice the option they will be using in the workout. Click here: DEMO – Butterfly C2B Pull-Up

Focus: Lock out the arms before the feet (or heels) hit the ground

  • There is a lot going on in the Push Jerk. For today, let’s focus our coaches eye on the overhead position.
  • We are looking for straight arms, arm pits facing out, and bar balanced between mid-foot and the heel.
  • Cue athletes to “punch” vs. press. Yes there is a press, but it’s really a press under aka “punch under”.
  • The arms punch up hard and then the feet make full contact with the ground.
  • Click here: DEMO

Movement Prep (10:00)
5 Strict Press w/ :30 Hold at the top – Coaches: look for a sound overhead position (listed above)
5 “Jump, Land & Punch” w/ no load – Coaches: look at the arms extending fully before feet making contact with the ground. This is hard to see, so we will have to step further back.
5 Push Jerk w/ :3 Hold in the receiving position (w/ an empty Barbell) – Coaches: look for the same thing as above. “Punch the arms straight”, then feet hit the ground DEMO
5 Slow Push Jerk Cycles: From the overhead position, slowly lower the bar to the shoulder, then perform another Push Jerk – Coaches: look for the bar coming down in a straight line and not around the face.

  • 1st Set: 7 reps (light)
  • 2nd Set: 6 reps (moderate – game load)
  • 3rd Set: 5 reps (overload – a little heavier than the chosen work load)

Focus: Move at a slightly faster than conversational pace.

  • A conversational pace means you could have a conversation with someone at this pace, but you wouldn’t enjoy it.

1 Round
(With Workout Weight):
5 Chest-to-Bar Pull-Ups
5 Push Jerks
5 Cal Machine

WORKOUT [28:00-50:00]

  • Breaking up the C2B Pull-Ups early is a good call. 5 Rounds is a bit of a marathon. If you are strong in this movement, perhaps go for 2 sets early on and then 3 sets.
  • The Push Jerk is sneaky! It’s tempting to go for big sets, but try not to bite of more than can be chewed. A similar approach to that of the C2B Pull-Up is not a bad strategy. If your athletes are strong overhead, they can likely do this in 2 sets. Remember, as the arms get tired….punch a little lower under the bar and move the feet out.
  • Recover on the cardio, but push to be a little uncomfortable. For those looking to get a time around 16:00, the cardio cannot be a recovery.


  • Decrease reps
  • Banded Strict Chest-to-Bar Pull-ups & decrease reps
  • Chin Over Bar Pull-ups
  • Strict Pull-ups – decrease reps
  • DB Bent-Over Rows (40/30#)


  • Decrease Load
  • Double Dumbbell Bench (50/35)

Extra Work (before or after class)

Part A – Holds

  • 3 Sets for Quality:
    :20-30s Ring Support (Locked on on rings)
    :20-30s Deadhang Hold on Bar
    :20-30s GHD Hip Extension Hold

Part B – Upper Body Strength

  • Build to a moderate:
    5 Kneeling Single DB Strict Presses

CFR Endurance WOD – 35 min cap

For time…

30-25-20-15-10-5 reps of…

*Ring rows are harder than you think. Good luck 🙂

Ring Rows (RX – rings touch chest, then to fully straightened arms, body as parallel to ground as possible)
DB Push Jerk 35s/20s
Calorie Machine