W.O.D. and Endurance Tuesday 6/15/21


W.O.D. and Endurance Tuesday 6/15/21

New class coming up!!

Squat Therapy with Sarah Rone Mobility Coach

Saturday June 19 at 10:00 AM $10 per person, 10 spots available

SIGN UP HERE! https://clients.mindbodyonline.com/ASP/main_shop.asp?stype=41&pMode=4&reSchedule=&origId=&recType=&recNum=

“As a Licensed Massage Therapist and Certified Personal trainer that specializes in corrective exercise, I have a unique perspective of body movement and mobility. In this class we will go through techniques and exercises tailored to target your stability and improve body mechanics to train optimal movement patterns in a squat, which will carry over through all areas of fitness and well being. Participants are encouraged to take pictures and videos of their own movements in this class. I will teach you how to incorporate the things we do in class into your fitness routine so all the mobility gainz don’t end when class is over!”

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

*Daily workout and Endurance will be the same today!

30 min time cap

For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row/Ski, 21/15 Bike, OR 400m Run (your choice)
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row/Ski, 21/15 Bike, OR 400m Run
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row/Ski, 21/15 Bike, OR 400m Run
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row/Ski, 21/15 Bike, OR 400m Run

*Loading weight as you go each round: 135/95, 185/125, 225/155, 275/185
*Score = Time it takes to complete the workout

WORKOUT BRIEF [0:00-5:00]
This is a 18:00-25:00 workout. But, we may get some fast finishers around ~15:00.
It will feel like a TTB workout for most. Scaling reps will be encouraged, so we don’t spend too much time staring at the pull-up bar.
The grip of the Deadlift into the TTB, and from TTB into the Row will be a factor.
Don’t be fooled by the “lighter” barbell, we have a lot of reps to tackle (72 reps total).
For scaling loads and reps, think about a load and rep scheme that can be cleared in 2-3 sets across each movement.
This workout is scored by the time it takes to complete the workout.

A descending rep scheme should be good mentally. The loading on the Deadlift should feel smooth as you build

The same is almost true for the TTB if proficient at TTB. If not, today we should pick a rep scheme that allows for 2-4 sets across all sets.

27/21 Cals = ~1:30. Like most times, recovering on the cardio is encouraged, until the very last one where we turn and burn!

GENERAL WARM-UP [5:00-12:00]
2:00 Squat Hold
10 Air Squats

5 x Hollow Body Hold (roll over to) Superman Hold
10 Bird-Dogs
10 V-Ups

Get Hot
3 x 150/100m Row – Fast Efforts
Rest :30 between efforts

As fast as we like to move to continue pushing for improvement. We can make huge gains by having ‘patience’ through movement.
We can see this in the patience of ‘staying over the bar’ longer in a DL, staying behind the bar longer before kicking the toes to the bar, and keeping the knees down until the hands have gone past them in the Row.
Having ‘patience’ in the right moments of any given workout can shave seconds, and sometimes minutes, off your final time.
Today, we can practice this across the DL, TTB, and cardio.

TOES-TO-BAR (5:00) Coach Led
5 Strict Knees-to-Elbows
5 Strict Toes-to-Bar
5 Kip Swings (with Active Heel Kick-Back)
8 Progressive Height Toes-To-Bar

DEADLIFT (5:00) – Coach Led
Pausing Deadlifts – with an Empty Barbell and :5 holds in each position:
(Below the knee -On the knee – Above the knee – Mid-thigh – Stand – Reverse the Operation)

10 Empty Barbell Deadlifts (assessing bar path and knee involvement)

10 Loaded Deadlifts (5 x w/ pause at the top + 5 w/ no pause)

[Add Games Load for Practice Round]

1 Round – w/ workout weight
4 Deadlifts, 4 Toes to Bar, 5/4 Calorie
3 Deadlifts, 3 Toes to Bar, 5/4 Calorie
2 Deadlift, 2 Toes to Bar, 5/4 Calorie

WORKOUT [30:00-50:00]
Break the Deadlifts in 2-3 sets to save grip for TTB.
Break the TTB into 2-4 sets to prepare for more TTB in later rounds.
The machine/run should take around 1:30-2:00. This will put us between

COOL-DOWN [50:00-60:00]
3:00 Recovery/Clean-Up
1:00 Seated Hamsting Stretch (each side)
1:00 Banded Lat Strech (each side)
1:00 Child’s Pose

[General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]


  • Decrease Load/Reps
  • Decrease Range of Motion (From Plates)


  • Decrease Reps
  • Toes as high as possible
  • Knees to Elbows/Chest
  • Hanging Knee Raises
  • Kip Swings
  • Abmat Sit ups

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
On the 1:30 x 4 Rounds
2 Strict Chest To Bar Pull-Ups
4 Strict Pull-Ups
8 Strict Handstand Push-Ups