W.O.D. and Endurance Tuesday 4/30/19


W.O.D. and Endurance Tuesday 4/30/19

*Tuesday and Thursdays we have endurance workouts alongside the daily workouts, that are typically longer time domains, lighter weights, with added running, rowing, biking, or ski erg. Today, the daily workout and endurance will be the same… if any of these movements are a weakness, today is a day to become mentally and physically stronger with each of them!


“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.
We don’t know if there will be a rain storm, a massive oak tree blocking the road, or road construction. All of which causing a detour off the planned path.

Direction without flexibility is a recipe for disaster. It’s not a matter of if, but when, we hit the roadblock.
And flexibility without direction is living like a leaf in the wind.

We need them both. With our destination in clear mental focus, the how becomes not nearly as important as the what.

*New/old running path. Due to popular demand, keeping safety in mind though, we are reopening the old running path. Now there are officially two routes to choose from.

  1. The road. Although safety is a a concern with this favored path, please run it at your own risk, it is much flatter, simplistic and faster, but near traffic. We will cone off the parking spots in front of the double doors, where you will take off and run on the shoulder of the road, where you will find the 200m mark, then take a right onto the side road where you will eventually see the 400m mark, and then keep running where you will then turn right again leading to the apartment area, where the deadend will be the 800m mark.
  2. The scenic route. Take the grassy path, up the hill and then run the 400m mark twice like we have been.

Conditioning AND Endurance WOD – 35 min cap

3 Rounds for time of…
800 Meter Run
30 Deadlifts 155/105
30 Lateral Barbell Burpees


  • Looking for a long, light, grinder of a workout
  • Something right around the 30 minute mark (4-5 minute run, 2 minute deadlift, 3 minute burpees)


  • Choose a deadlift weight you could complete 30+ reps unbroken when fresh
  • This should be on the lighter side for this movement
  • Looking to cycle larger sets within the workout


  • If unable to run, complete one of the following :
    • 2400m Bike
    • 1000 Meter Row

Rhythm & Breathing
On the runs and burpees, it is easy to get caught up with the distance or the reps scheme or how much longer we have left until we’re done. Instead of focusing on those things, we can focus on things that help our cause. Finding a rhythm to our breathing keeps us in the moment and keeps us under control.

For the runs, think breathing through the belly and exhaling hard every 2-4 steps. This is similar to the breathing rhythm when swimming. Knowing we’re outside for quite awhile, bringing our attention to our breathe makes the run goes by more quickly while staying composed.

For the lateral bar burpees, we can also aim to find a rhythm to our steps and breathing. If we’re constantly changing how we step-up or jump-up, it will be hard to maintain a breathing rhythm. We wouldn’t change our running pace every few meters. We don’t want to change our burpee pace either. Find a steady pace and stick to it.

General Set-up
When setting up for the deadlift, there are two things we can focus on that will set most every athlete up in a good position. These two points of performance will be our main focus for the day. Those two things are:

  1. Starting with the bar over the loops of the laces
  2. Setting up with the shoulder blades over the center of the bar

If the bar starts forward of the loops of the laces, we’ll likely have to round the back to lift the bar off the ground. If the shoulder blades are way in front of the bar, it’ll be difficult to drive through the floor. If they are too far back, the bar bath around the knees becomes tricky. Set the bar over the center of the foot and the shoulder blades over the center of the bar.

Specific Set-up
There are some nuanced set-up positions that may apply to certain athletes based on their height and limb lengths. As coaches, we can simply teaching the two points above an adjust other athletes with the information below in mind.

**Proportional Athlete: **Hips will be neutral with back set at 45 degree angle

**Shorter Torso, Longer Legs: **Hips will be set slightly higher with back more horizontal (More Posterior Dominant )

Longer Torso, Shorter Legs: Hips will be lower with back set more vertically (More Quad Dominant)


  • Most of our time today will be spent on the runs
  • Run at a pace that allows you to come in and string together bigger sets of deadlifts


  • Some Options For Completing 30 Reps:
    • 10-10-10 or 12-10-8
    • 8-7-6-5-4
    • 6-6-6-6-6


  • Smooth and steady
  • Find a rhythm and don’t stop moving