W.O.D. and Endurance Tuesday 5/12/20

11
May

W.O.D. and Endurance Tuesday 5/12/20

DAILY MINDSET
“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 AND Endurance WOD


*This will be our endurance workout as well
*Would like to run, but weather will wet this week!

For Time:
21/15 Cal Row/Ski/Bike (your choice)
21 Chest to Bar Pull-ups
9 Burpees
18/12 Cal Row/Ski/Bike
18 Chest to Bar Pull-ups
9 Burpees
15/11 Cal Row/Ski/Bike
15 Chest to Bar Pull-ups
9 Burpees
12/9 Row/Ski/Bike
12 Chest to Bar Pull-ups
9 Burpees
9/6 Cal Row/Ski/Bike
9 Chest to Bar Pull-ups
9 Burpees

STIMULUS
DESCRIPTION

  • Using all bodyweight for this medium to longer time domain workout
  • The goal today is to push through larger sets of chest to bar pull-ups while steadily moving forward on the cardio and burpees
  • We expect this piece to take around 15-25 minutes to complete

CHEST TO BAR PULL-UPS

  • The chest to bar pull-ups is the only movement that changes throughout the workout
  • The reps will decrease by 3 each round, ranging from 21-9
  • If you have 21+ reps unbroken when fresh, complete the workout as written
  • If you’re under that number, consider reducing reps or choose a variation from the “subs” list

STRATEGY
CHEST TO BAR PULL-UPS

  • The workout is set up in a way that allows you to push through big sets of chest to bars
  • Look to get outside your comfort zone with each round
  • This doesn’t mean you have to go unbroken – rather aim to hold on longer that you typically would
  • The machines and the burpees give you about 2:30+ of “rest” from pulling with the upper body
  • This break allows you to “reload” for another big set with 3 less reps overall

MACHINE + BURPEES

  • The more confident you are with chest to bars, the more aggressive you can be with these stations
  • If going unbroken on the pull-ups is a no brainer, the difference maker for you is machine and burpee speed
  • If you know going fast here will negatively effect the pull-ups, slow down your cardio and burpees to maximize your ability on the bar

CHEST TO BAR PULL-UPS

  • Reduce Reps
  • 18-15-12-9-6
  • 15-12-9-6-3
  • Chin Over Bar Pull-ups
  • Banded Chest to Bar Pull-ups
  • Jumping Chest to Bar Pull-ups
  • Ring Rows

Body Armor For Home

3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

STIMULUS
DESCRIPTION

  • Today’s body armor is focused on the posterior chain
  • “Giant Sets” mean you’ll work directly from one movement to the next while prioritizing quality over speed
  • Control the down portion of each movement and squeeze your glutes hard at the top
  • Choose weights that are challenging, but ones that allow you to complete the set without stopping
  • You can use the same weights across or increase with each round

MOVEMENT VIDEOS

  • Double Dumbbell Single Legged Deadlifts: Video
  • Double Dumbbell Stiff-Legged Sumo Deadlifts: Video
  • Dumbbell Weighted Glute Bridges: Video