W.O.D. and Endurance Tuesday 6/9/20


W.O.D. and Endurance Tuesday 6/9/20

*Today’s class will be both the daily and endurance WOD

“Attempt the impossible, in order to improve your work.” – Brian Tracey

Enter certain failure (the impossible), to improve.

At first, that seems a bit ridiculous. Yet, as much of an oxymoron as it seems, by making mistakes, by reaching outside our comfort zone, by truly feeling stupid… we become smarter.

The paradigm shift is to get away from trying things, purely to succeed. And to instead try things, to learn. To grow a sense of curiosity and belief that everything is a chance to grow. Trying things with the intention to learn changes our definition of what a “failure” is. We begin to look at things as opportunities, versus pass/fail assessments.

We recognize that our body adapts to physical stress, but it’s easy to forget that our brain functions the same way. Much like how reaching for the PR snatch feels like an impossibility at the time, we just need to try.

Conditioning AND Endurance WOD – 25 minutes

As many rounds + reps as possible in 25 minutes of…
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 DB Overhead Lunges R/L=2 (50/35)
…then repeat all over again… (400m buy in, into 3 rounds of movements…)


  • This longer AMRAP workout has a little bit of everything – as it includes cardio, gymnastics, and weightlifting
  • After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run
  • For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12
  • Record total rounds and reps completed at the end of 25 minutes
  • Only count fully completed 400 meter runs towards your score
  • If you finished the full run, record 400 reps
  • If you complete partial runs, write the estimated distance in the notes section
  • For Example:
  • Let’s say you completed 2 full rounds + a 400 meter run + 4 strict pull-ups
  • Your final score would be 2+404


  • Choose a number or variation that can be completed in 1-2 quick sets each round
  • See further down the page for a list of modifications


  • Alternate arms every rep for a total of 4 each side
  • This should be a weight that you can complete without breaking
  • Click Here to see a demo video of the dumbbell power snatch

Proper balance is a huge component of running. When you run, you always have just one foot on the ground at all times and your balance point is always moving forward. A lot of your energy goes towards balance, or preventing yourself from falling down. We did farmers carries yesterday, which hammer home a lot of the same things that can make for better balance when running. The big three are: soft knees, tight core, hips level. We can practice this balance before actually running by balancing on one leg with a soft knee, tight core, and level hips. We’ll then try to re-create this position as we switch legs during the run.

The goal is the strict pull-up is to keep your body evenly balanced on either side of the bar. This allows you to stay strict and hollow by preventing any swinging. During the movement, try to keep your feet tight and just forward of the bar. When the feet curl back into a “seahorse” like position, most the weight is behind the bar – which causes us to pendulum swing and lose the hollow body. Think feet forward of the bar and upper body behind the bar.

On the theme of balance, let’s look to keep the dumbbell balanced over the middle of the body at all times. Keeping the weight close allows for a more efficient path, better control of the weight, and better body positions. Imagine there is a wall directly in front of your toes. The bell is not allowed to make contact with this wall at any point during the movement. The big things we tend to see is a swing forward of the weight on the way up, the bell finishing forward of the body when locked out, and the weight swinging away from the body on the way down. Don’t hit the wall.


  • 500m Row 
  • 500m Ski Erg
  • 1200m Bike


  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows Video
  • Renegade Rows (4 Total) Video
  • Dumbbell Rows From Plank Position (4 Each) Video
  • Barbell Bent Over Rows Video
  • Double Dumbbell Bent Over Rows (8) Video
  • Single Dumbbell Bent Over Rows (8 Each) Video
  • Odd Object Bent Over Rows (8) Video


  • Barbell Power Snatches [Light]
  • Odd Object Ground to Overhead Video
  • Kettlebell Swings
  • Slamballs Video


  • Reverse Lunges with no weight


  • In general, look to establish a pace from the beginning of this workout that you see yourself being able to sustain throughout
  • For Example: If your first round takes 4 minutes to complete, you’re on pace to finish 6+ rounds at the end of 25 minutes
  • For consistency, it’s important to complete your first round in a controlled manner
  • You can then use that first round time as your guide for the remainder of the workout
  • With very small numbers [4-8-12] of the “inside work”, look to move through these stations with as few breaks as possible
  • The 400 meter run that follows the pull-ups, snatches, and lunges is a nice incentive to push through the 3 rounds
  • Even if the legs are tired getting out the door initially after the lunges, you’re still moving forward 
  • Settling into a rhythm with your breathing on the run will help you get the heart rate back down in order to “reload” for the inside movements


3 Giant Sets:
21 Rower Pike-ups Video
15 GHD Sit-ups Video
9 Strict Toes to Bar Video

Rest 2 Minutes Between Sets