W.O.D. and Endurance Tuesday 7/16/19


W.O.D. and Endurance Tuesday 7/16/19


“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves, beat ourselves up, or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon.

Conditioning WOD – 20 minutes

As many rounds + reps as possible in 4 minutes of…
27 Hang Power Cleans 95/65
27 Bar over burpees
27/21 Calorie Row

Rest 4 Minutes

As many rounds + reps as possible in 4 minutes of…
21 Hang Power Cleans 115/85
21 Bar over Burpees
21/15 Calorie Row

Rest 4 Minutes

As many rounds + reps as possible in 4 minutes of…
15 Hang Power Cleans 135/95
15 Bar over Burpees
15/12 Calorie Row


  • Fast paced AMRAP 4’s today
  • While the weights go up, the reps go down
  • Adjust reps/loading to get to the rower on all rounds


  • Athletes should be able to complete all barbell work in two sets at all three weights


  • No need to stand to full extension here
  • Just looking for a two foot lateral takeoff


  • Stagger athletes on opposite 4 minute windows if short on rowers
  • If staggering, everyone would need their own barbell even if sharing rowers
  • This is due to the fact that the AMRAPS begin on the hang power cleans (no time to change out weights)

Kick Back
As we jump over the barbell today, we can save some time and energy by kicking the feet back. Moving just the lower half of the leg (knees down) is much easier than having to lift the whole leg up. If athlete complete a “tuck jump” where the knees come up to the chest, it takes a lot more effort since we are now moving the whole weight of the thighs up as well. Think feet back, not knees up.

Turn Up the Volume
In order to get the most out of every pull, we can think about turning the volume up early in the stroke. That is, we want to hear the flywheel rev up towards the beginning of the stroke, not the end. The “rev up” is just the noise we hear when we generate a lot of power. If that happens early in the stroke, we use the whole length of the chain. If that happens towards the end of the stroke, we end up wasting some good length.

Turn Up the Volume
We also want to turn up the volume on the hang power cleans. One of the most common faults seen here is called the “muted hip”. Rather than catching with the knees forward and shoulders back, we want to make sure that the hips are back to help absorb the load with the legs.


  • Coming off rest, looking to go with big sets on the hang power cleans
  • This is the only station that we’d stop moving on
  • Aim to get these done in 1-2 sets
    • Round of 27: 27 or 15-12
    • Round of 21: 21 or 12-9
    • Round of 15: 15 or 8-7


  • Just keep moving at a steady pace here
  • Keep breathing to set yourself up for a strong row


  • Shoot for powerful strokes over speed
  • Adjust your intensity to how much time is left
  • If there is minimal time on the clock, push hard knowing rest is coming

CFR Endurance WOD – 35 min cap

3 rounds for time of…
800m Run
20 Hang Power Cleans 95/65
20 Bar Over Burpees
800/600m Ski Erg

*If raining or need alternative, sub bike for running 2400/1700m