W.O.D. and Endurance Tuesday 6/29/21


W.O.D. and Endurance Tuesday 6/29/21

*Today’s workout will be both the daily and endurance workout
**“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali**

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of all time, offers the difference maker in an otherwise even fight between two opponents:


Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Conditioning AND Endurance WOD – 35 min cap

For Time:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Pushups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
15/11 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]
* Machine calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
* Every 3 minutes [starting at 0:00] you’ll complete 15/11 calories on a machine
* With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout
* This should work out to roughly 1 minute of a machine and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups
* After getting off the machine, you’ll pick up wherever you left off in the workout
* Machine efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
* We’ll cap this workout at 35 minutes
* If you hit the cap, put 30:00 as your score and note total completed reps

* If you have 80+ unbroken double unders when fresh, look to complete this station as written
* If you’re not quite there, see the “modifications” section for variations and time caps for each round

* At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up
* Pick a number or variation that you allows you to clear the first set of push-ups in 1:30 or less
* You can complete these from your knees if needed to reduce the weight you are pressing
* [Click Here](youtu.be/Fw6GCmilplk) for a demo video

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds Each
Single Unders
Easy Bike
Push-up to Down Dog [Video](youtube.com/watch?v=hPhA5b-P34Y)

Single Unders
Easy-Moderate Bike
Front Plank on Hands [Video](youtu.be/m2_uZmrrG1U)

Single Unders
Moderate Bike
Shoulder Taps [Video](youtube.com/watch?v=8QbRiNrLAD8)

Single Unders
Faster Bike
Mountain Climbers [Video](youtu.be/834tNnoe53A)

MOBILITY [12:00 – 15:00]
Chest Stretch on Wall: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Direction

**[DAILY VIDEO](youtu.be/E3wXM6HxQIo)**

Elbows Back
As we’re setting up with the rope, we can simply think about bringing the elbows back until the hands are directly in front of the hip bones. With the hands and elbows close to the body, we have better control of the slack and keep the rope as long as possible. If we said “elbows in”, the hands could still be out to the side, which means the rope is shorter. The further the hands are from the body in any direction, the easier it becomes to trip.

Movement Prep
20 Seconds High Single Unders
20 Seconds Double Under Practice

Elbows Back
In the hand release push-up, we want the elbows to track back behind the body at a 45 degree angle off the torso. The elbows should move closer to the hips than they do to the shoulders. This position is safer and provides better leverage than an “elbows out” position where they flare to the sides. At the top of each rep, let’s also ensure the elbows get back to full extension to hit the range of motion standards.

Movement Prep
15 Second Bottom of Push-up Plank Hold [Video](youtu.be/Bt5_PA9ttvU)
5 Hand Release Push-ups

* Reduce Reps
* Single Unders
* 150
* 120
* 90
* 60
* 30
* Time Caps
* 2:00
* 1:40
* 1:20
* 1:00
* 0:40

* Reduce Reps
* Complete From Knees
* Regular Push-ups With Hands on Box or Bench

STRATEGY + WOD [27:00 – 60:00]
* While this looks like a ton of work on paper, the workout is very front loaded
* Progress will feel slow initially, but will speed up as the workout moves along
* The majority of the work takes place in the first two rounds
* Staying laser focused on 1 station at a time can help this descending rep workout feel more manageable
* It can be helpful to think of each of these windows as 3-minute AMRAPs instead of a big “for time” workout

* The big thing to take into consideration here is how to approach the double unders and hand release push-ups
* With a heavily front loaded workout, it’s all about getting through the first 2 rounds efficiently
* Break up these movements before you feel like you’re going to hit failure
* This allows you to rest less between sets and sustain your pace through the final 3 rounds
* Being slightly more conservative in the first 2 rounds can afford you the opportunity to be more aggressive as the reps get smaller

Extra Work

Gymnastic Capacity

AMRAP 2: Handstand Walk
Rest 30 Seconds
AMRAP 2: Dead Stop Strict Handstand Push-ups (1 Second Pause in Bottom)
Rest 30 Seconds
AMRAP 2: Handstand Walk