W.O.D. and Endurance Tuesday 4/6/21


W.O.D. and Endurance Tuesday 4/6/21

“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins

Something we can all agree on: anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?”

Conditioning WOD – 30 min cap

3 Rounds For Time:
400 Meter Run
20 Toes to Bar
12 Clean and Jerks

*Barbell each round- 135/95, 185/125, 225/155
***Weights to use each round would be moderate, moderately heavy, heavy. Use what this means to you if scaling.

WORKOUT BRIEF [0:00-3:00]


  • Movement Functions: Run, toes to bar, pull from the ground and press overhead.
  • Seemingly different movements, but be careful, as all three movements require a lot of hip flexion and extension, while stabilizing the trunk.
  • Run = ~1:45-2:15 // Toes to Bar = 1:00-2:00 // C&J = 1:00-2:00
  • 1 Round = ~4:00-5:00 (if we are at 7:00 for the first round, we are missing the mark on the intention).
  • Loading: Moderate – quick singles or sets of 3 to 4. Moderately heavy are fairly quick singles, heavy are one rep every 15 seconds or less
  • Toes to bar: 60 reps. Done fast, these will leave a mark. COmplete knees high or abmat situps if scaling

400m Run (approximately 1:45-2:15)

  • Reduce Distance = 300m / 200m
  • Modify the Movement = 500m Row/ 400m Ski/ 24/18 Cal Bike

Clean & Jerk

  • Reduce Load
  • Modify the Movement = Hang Clean & Push Press or Jerk
  • Change the Equipment = Dumbbell Clean & Jerk

GENERAL WARM-UP [3:00-8:00]
a 5:00 Clock: Coach Led
Jog/Run 400m
10 Alternating or Regular V-Ups Movement
10 Glute Bridge Movement
10 PVC Strict Press (:2 pause at the top)
5 Slow Squats (:3 down)
10 Abmat Sit-Up
(for newer or de-conditioned athletes, please reduce the distance of run as needed)

SPECIFIC WARM-UP [8:00-27:00]

Clean & Jerk

3-5 Repetitions of Each:

Set-Up – Focus: Neutral Spine!!! (You will be sick of hearing this soon 😉

  1. Deadlift to Mid-Thigh – Focus: Pulling from the ground with a neutral spine – 1st pull
  2. Mid-Thigh to Shrug aka the “Finish!” Focus: Timing – full hip and knee extension THEN upwards shrug, with long and loose arms – 2nd pull
  3. Power Clean – Focus: Patience! Accelerate from mid-shin to mid-thigh to “the finish” THEN…”fast hands” around the bar to the receiving position aka a partial squat (hips back/knees out)
  4. Strict Press – Focus: Strong overhead position – arms locked with bar balance over mid-foot AND tight midline (brace the abdominals)
  5. Push Jerk – Focus: 1) “Torso tall” in the dip, and “Punch Up” aggressively on the bar. The receiving position is similar to the Power Clean – partial squat with bar overhead.
  6. Clean & Jerk – Focus: NEUTRAL SPINE (1st pull from ground) // “Finish” the 2nd pull to create a sound receiving position // “Jump up hard, punch up hard” in the Push Jerk.
  7. Barbell Cycling – Focus: Same as the Snatch yesterday – return the bar to the shoulders, to the hip, once the arms are straight, send the hips back and lower to the ground. Again, this can be done fast, and experienced athletes may be miss the return to the shoulders all together, but this is not required technique for all. Newer athletes will need to lower to the shoulders first.

Coaches – pick a focus or multiple focuses where appropriate. You do not, nor should you overload your athletes will all the above. Some athletes can handle several cues, while others may need to hone in on one. Use this a guide to better develop the people in your care.

LOADING / LIFTING [19:00-25:00]
Clean & Jerk Build-Up
3 Sets of 5 Reps:
Set 1. Light load
Set 2. Game load
Set 3. Overload
Safety: plates and anything that is not being lifted MUST be removed from the lifting area. Clips on all barbells!

Goals for the Build-Up

  • Build load across sets or practice with one load (newer athletes)
  • Second load on the bar is likely the correct load for the workout
  • Practice barbell cycling
  • Overload the lift, slightly
  • Assess for scaling!!!

DRY RUN & BATHROOM BREAK [25:00-30:00]
Practice Round

1 Round:
Run 200m
10 Sit-Ups (opted variation
5 Clean & Jerks (with work weight – 3 touch and go and 2 singles)


  • Depending on the level of capacity in these three movements, the workout will require more effort in some areas over others. Identify the weaker areas in your athletes, motivate them to focus on quality movement in those areas, and push harder/go faster in the stronger areas.
  • Wathc your grip!

HOT SPOTS (critical positions to observe) – similar to yesterday

  • Once again – The most important position to look for in your athletes is a NEUTRAL SPINE!!! Be relentless in coaching this position. If an athlete cannot maintain a neutral spine we must lower the load, elevate the floor, or potentially change to a hang position or dumbbell, depending on the severity!
  • Look at the spine during the upwards phase of Clean AND in the receiving position of the Push Jerk. If there is movement of the spine (rounding or excessive hyper-extension) we must address this.
  • Once the bar is overhead, look for straight arms in a supported position (active). If the arms are bent, cue the athlete to “press up harder!”, “punch up on the bar” or see if their grip is too narrow. If the grip is appropriate and the athlete cannot straighten the arms, reduce the load.
  • Lack of extension in the arms and loss of neutral spine can be due to body awareness, flexibility, or perhaps a strength issue. It is up to us to identify the root cause and modify as necessary.

Extra Work

Upper Body quick pump
*Move quickly
**20-15-10 reps of…
Empty Barbell Rows
Empty Barbell Curls

  • Details: Strip the barbell used in the workout for the empty barbell. If athletes would like add a little load, they can. Just remind them it’s a pump session and the load shouldn’t require them to break the sets up

CFR Endurance WOD – 35 min cap

4 Rounds for time of…

600m Run
15 Toes to Bar
15 Clean and Jerks 75/55
15/12 Calorie Machine (whichever is in your square)