W.O.D. and Endurance Tuesday 6/22/21


W.O.D. and Endurance Tuesday 6/22/21

***Today endurance and the daily workout will be the same

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Conditioning WOD – 24 minutes

On the 4:00 x 6 Rounds:
12 Pull-ups
21 Kettlebell Swings (70/55)
400 Meter Run

*Score = Enter times for all rounds. The score is the slowest round.

WORKOUT BRIEF [0:00-4:00]
24:00 Workout.
6 rounds of 4:00 intervals.
Score will be the slowest round.
One round should take ~3:30-4:00.
This will leave ~1:00 of rest before starting the next interval.
Important: a 3:30 round should not be an all out effort. If it is, the work will not be completed with the 4:00 period and we will miss the intention of the workout
It will be important to scale to consistently achieve :30 of rest in between rounds.
Adjust the reps and distance on the run to achieve a 3:30 (or under) round across all 6 rounds.

12 Pull-Ups should take less than :30 and in one set, maybe two, sets.
Modifiy the repetitions to achieve this. Movement mofidifications are also encouraged (i.e., Jumping Pull-Up or Ring Row).

21 KBS’s should take less than 1:00 and be unbroken.

For today, a 400m Run should take ~2:00 or under. This should also not be an all out effort. If it is, we will not have enough time to recover for the remaining intervals. Modify distance as needed.

GENERAL WARM-UP [4:00-10:00]
:30 PVC Pass Throughs Video
:30 PVC Around The Worlds (each side) Video
:30 PVC Lat Stretch (each side) VIDEO
:30 PVC Overhead Lunges (in-place)
:30 Good Mornings
:30 PVC Strict Press

Get Hot
20 Squats
15 Sit-Ups
10 Push-Ups
5 V-Ups

FOCUS: THE SWING & THE SPINE – Finding optimal end ranges DAILY VIDEO
There is an optimal swing for each athlete for kipping movements and swinging movements. A bigger swing does not necessarily mean a better one. In both the Pull-Up and KBS, we will look how to identify an optimal swing by assessing the spine and elbows throughout the movement

Pull-Up (6:00)
3 Strict Pull-Ups or 5 Jumping Pull-Ups
5 Laying Flat to Hollow Body
5 Arch-Ups
10 Kipping Swings
2 Swings + 1 Pull-Up + 2 Swings (focus on the push wway at the top to reset the kip) / Train Track: 5 Negative Strict Pull-Ups
5 Pull-Ups (Kipping or Strict)

Kettlebell Swing (4:00)
Mimic the Swing without the KB – highlight the the torso angle at the bottom and the spine/pelvis postion at the top.
6 Half Swings (shoulder level)
6 Half Swings to High Pull DEMO
6 Full Swings (3 w/ pause overhead + 3 with no pause)
6 Full Swings (assess the descent of the swing)

Run (3:00)
Run 400m
Increase the speed every :30
the third build-up should be ‘game pace’

1 Round – w/ workout weight
6 Pull-ups
10 Kettlebell Swings
200 Meter Run

WORKOUT [28:00-52:00]
The Pull-Ups do not need to be unbroken, but they shouldn’t exceed :30. If grip is not a factor, hold on for the 12 reps.
If grip will greatly effect the KBS, break the Pull-Ups.
For the KBS, the loading should allow for unbroken reps. If we break it must still be under 1:00 if we are to earn :30 of rest after the run.
We can push hard “inside” the gym and pace the run.
The run can be viewed as an “active” recovery and prepare you for the next interval.
As the score is your slowest round, find a sustainable pace from the start.

COOL-DOWN [52:00-60:00]
2:00 Recovery
2:00 Child’s Pose Video
(:30 hands down the middle, :30 hands move to the left, :30 hands move to the right, :30 hands down the middle)
2:00 Pigeon Stretch (1:00 each side) Video
1:00 Standing Calf Stretch (:30 each side)

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


  • Decrease Reps
  • Strict/Banded Pull ups
  • Jumping Pull-Ups
  • Ring Rows


  • Decrease Load/Reps
  • Decrease Range of Motion (Russian Kettlebell Swings)
  • Single DB Swings RUN
  • Decrease Distance
  • 500/400m Row
  • 400/350m Ski Erg
  • 25/18 Calorie Echo Bike

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

3 Giant Sets:
Max Reps Barbell Strict Press (40% of 1RM Jerk)
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)