W.O.D. and Endurance Tuesday 7/30/19


W.O.D. and Endurance Tuesday 7/30/19


“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Conditioning WOD – 21 minutes

As many rounds + reps as possible in 3 minutes of…
21/15 Calorie Row
21 Lateral Bar Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

As many rounds + reps as possible in 3 minutes of…
18/13 Calorie Bike
18 Lateral Bar Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

As many rounds + reps as possible in 3 minutes of…
15/11 Calorie Ski
15 Lateral Bar Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

As many rounds + reps as possible in 3 minutes of…
200m Run
12 Lateral Bar Burpees
Max Overhead Squats (135/95)


  • In these quick intervals, we’re looking to get to the barbell on every round
  • In the first two rounds we want roughly 45-60 seconds on the bar
  • On the last two rounds we want 60+ seconds on the bar
  • We can adjust reps as needed to accomplish that
  • The score today is total number of squats completed at each weight


  • The overhead squats will come from the ground in the workout
  • Athletes should be able to complete 30, 25, 20, and 15 reps unbroken respectively when fresh


  • Stagger on opposite 3 minute windows if short on machines

Lean In
On the lateral erg burpees, athletes can step up or jump up out of the burpee. No matter which option they choose, they will benefit from leaning their bodyweight towards the inside leg. Carrying the momentum from the jump out of the bottom into the jump over the bar allows for a quicker cycle time with less effort. This is much more efficient than standing straight up and then jumping over the bar.

Lean In
We can also think about “leaning in” with the during our rowing stroke. The main take away is that the shoulders stay forward of the hips until the legs straighten. This allows athletes to generate more length and power. We’ll practice some just legs rowing where the shoulders stay forward of the hips throughout.

Elbows Down
To prioritize finding an externally rotated position in the overhead squat, we’ll use a movement called the PVC Waiter Overhead Squat. Holding the PVC Overhead like a tray teaches athletes to keep the “armpits forward” throughout the squat. If the shoulders roll forward into a bad position, athletes will drop the PVC on the ground. The goal is to not drop the tray. See the Daily Video for a visual of this teaching point.


  • With short 3 minute windows followed by rest, we’re looking to move with a purpose on each interval
  • A fast pace on the row ,bike, and burpees matters more on the first two rounds, as there will be less time to complete the light overhead squats
  • We can slow the pace on the ski, run and burpees a touch in the last two rounds, as the reps decreases and we prioritize moving a heavier barbell efficiently


  • Strong, but controlled start on the row


  • Keep moving on the burpees, finding a pace that you can get right to the overhead squats after finishing


  • Aim for 1-2 bigger sets on the barbells, depending on how much time remains

CFR Endurance WOD – 35 minutes

For time…

800m Med Ball Run 30/20
20 Bar Over Burpees
40 Overhead Squats 75/55
20/15 Cal Ski Erg
400m Med Ball Run
20/15 Cal Row
40 Overhead Squats
20/15 Cal Bike
800m MedBall Run