W.O.D. and Endurance Tuesday 6/2/20


W.O.D. and Endurance Tuesday 6/2/20

“Hardships often prepare people for an extraordinary destiny.”

Often we look to the past to decide who we are.
But even more damaging, we look to the past to decide who we can become.

We grew up “this way”, in that town, where our parents never gave us “X”. We look to that past and dwell on the pain, being broken, or being handicapped. And I am who I am because of my past. We’ve all had that friend who can’t stop talking about “how things were in the past”.

In the words of Tony Robbins, “identity drives behavior”.
The story is not that we’ve had a tough past, and we’re doomed to follow in suit.
The story is that we’ve had a tough past, and I’m better because of it.

Conditioning WOD -25 min cap

21-18-15-12-9-6-3 reps of…
KB Goblet Squats 70/55 *Can use DBs as well
200 Meter Med Ball Run 30/20


  • The running in today’s descending rep scheme couplet gives us a “break” from the squats
  • After completing the full set of squats, you’ll run 200 meterswith a med ball before starting the next round
  • We intended time range for this workout is between 12-20 minutes


  • To complete this workout as written, we recommend having at least 21 squats unbroken when fresh at this weight
  • If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus
  • With 84 total reps, take a look at some options for modifying volume:
  • Complete a fixed number each round [7-10 Reps]
  • Stay with descending rep scheme [14-12-10-8-6-4-2]


  • When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

Run Quietly
One cue we can keep in mind when trying to run more efficiently is “run quietly”. Using your ears can be very helpful in improving form and reducing the likelihood of injuries on this movement. Quiet running can help you to absorb the load by landing with a soft knee on the front of the foot. By doing this, you prevent heel striking – which is much safer and much faster. Listen carefully today to make for better running.

Movement Prep
20 Second “Quiet” Run in Place
200 Meter “Quiet” Run


  • 250 Meter Row
  • 250 Meter Ski Erg
  • 600 Meter Bike


  • The majority of the squat reps will be completed in the first three rounds of this workout
  • 21+18+15: 54 Reps
  • 12+9+6+3: 30 Reps
  • That being said, approach these opening three sets intelligently
  • Once the legs get too fatigued, they take a lot longer to come back
  • Start breaking up these reps before you have to grind out reps in order to delay this unwanted fatigue
  • Briefly pausing at the top can be helpful in allowing the legs to recharge a bit


  • In the earlier rounds of high rep squats, slowing down your runs can be helpful in stay consistent on the dumbbells
  • As the reps start to decrease, you may find that you can slightly increase your running pace
  • The more confident you are with the weight on the squats, the faster you can afford to run today
  • Run at a pace that allows you to get your hands on the KBs within 5 seconds of returning from the run


50 V-Ups (https://youtu.be/x2aHxUQrljI)
1:30 Hollow Hold (https://youtu.be/EJvFiNvuuXw)
50 V-Ups (https://youtu.be/x2aHxUQrljI)

1 Set for Max Reps

CFR Endurance -25min cap

Buy In: 800m Run
then into…

21-18-15-12-9-6-3 reps of…

Double DB Squats 35/20s *In front rack
Calorie Machine

Buy Out: 400m Run