W.O.D. and Endurance Tuesday 6/8/21


W.O.D. and Endurance Tuesday 6/8/21

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

*The daily workout and endurance will be the same today
*If raining, substitute the run with 35/25 MORE Calories on Machine

30 minutes…

On the 5:00 x 6 Rounds:
12/9 Calorie Machine
400m Run
12 Toes-to-Bar

*Score = Slowest Round. Log all six efforts.

WORKOUT BRIEF [0:00-5:00]
It’s a steady sprint!
The goal is to complete the work as fast as possible.
One round should take between 3:00-3:30, and no longer than 4:00
Athletes will rest for the remainder of the 5:00, and then repeat the process.
Log times for all 5 rounds. Your score will be your slowest round.

12/9 calories should take ~:45. If it takes longer than 1:00, consider modifying the calories.

400m Run
This should take between 1:30-2:00. If it will take longer than 2:00, cut the distance by 50-100m.

12 Toes-to-Bar should be unbroken and take ~:20. If athletes need to break up the 12 repetitions, consider modifying to a number than can be cleared unbroken. Two sets is ok as long as the rest is less than :5 in between efforts.

GENERAL WARM-UP [5:00-10:00]
Get Hot
100m Jog
:45 Machine
100m Run
:30 Machine
100m Run
:15 Machine
Increase speed on the run

:10 Hollow Body Hold x 3
:10 Superman Hold x 3
:20 Laying Alternating Toe Touch x 1

1:00 Pike Stretch

An active shoulder helps to protects the delicate structures of the shoulder from impingement and creates a stronger position for an effective kip swing. By maintaining “knuckles up” on the bar, we can maintain an active shoulder throughout the movement.

Toes-to-Bar – Coaches assess how well athletes can “stay active” aka “knuckles up” (8:00)
:20 Static Hold (Assess knuckle position)
2 Strict Knee-to-Elbow
2 Strict Toes-to-Bar
10 Kip Swings (Assess knuckle position)
5 Straight Leg Swings (Assess knuckle position)
5 Kipping Toes-to-Bar
5 Kipping Toes-to-Bar (Focus on cycling)

WORKOUT & STRATEGY [25:00-50:00]
Breath deep on the machine and do not go to exhaustion even though we are looking for a hard effort. There is more to lose by going out too hot, than being smart but working hard.
If needed, start a little slower on the run, catch your breath, and pick it up when possible.
The arms will be fresh coming into the TTB. Attack it with a little umph! Fast kick up and controlled kick down. Knuckles up! The goal is to do all TTB reps unbroken.

COOL-DOWN [50:00-60:00]
1:00 Banded Hamstring Stretch (each side) Video
1:00 Banded Lat Stretch (each side) Video
:30 Calf Stretch (each side)

**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]


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

Extra Work

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Build to a Heavy 5 for the Day
Bench Press