W.O.D. and Endurance Tuesday 7/7/20


W.O.D. and Endurance Tuesday 7/7/20

“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.

The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.

Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.

Strength – 15 minutes

Build to Heavy Sets of 5-4-3


  • We’ll have 15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3
  • To stay on track with time, consider the following approach:
  • 3 Warm-up Sets
  • 3 Sets of 5
  • 2 Sets of 4
  • 1 Set of 3
  • This approach works out to 1 set roughly every 2 minutes, which gets the work completed within the 15 minute time frame

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
60 Double Unders
30/24 Calorie Machine
15 Deadlifts (225/155)

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s day of training will feature deadlifts in both the strength and conditioning components
  • We’ll start by building to heavy sets of 5-4-3 in the strength piece
  • This a triplet workout that balances out a moderate weight deadlift with a machine and bodyweight movement
  • Your score at the end of the 15 minutes is total rounds and reps
  • The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]


  • Choose a variation or a rep number that allows you to clear this station in right around 1 minute
  • You could reduce the reps to something like 45 or 30, go with single unders, or spend 60 seconds practicing double unders
  • See further down the page for a full list of subs


  • Choose a moderate weight barbell for this station that you could cycle for 21+ reps unbroken when fresh
  • Within the workout, this should be a load that allows you to clear the 15 reps within 2-4 quick sets

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds Each
Easy Machine
Single Unders
Glute Bridges Video

Moderate Machine
Single Unders
Single Leg Glute Bridges (15 Seconds Each) Video

Faster Machine
Single Unders
Glute Bridge Walkouts Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00 – 15:00]
Pigeon Pose: 1 Minute Each Side


Grip & Push
Today’s workout involves a lot of grip. We’re always holding onto a handle or a barbell. On the jump rope, focus on maintaining a relaxed grip with the thumb and the pointer finger. The other three fingers are simply there for support. When we have a death grip on the handle, it locks the wrists and creates tension in the shoulders. Relaxing the grip combined with pushing the thumbs towards the ground as the body moves up will allow for a good rotation of the wrists and relaxed shoulders.

Movement Prep
20 Seconds Single Unders
20 Seconds Double Under Practice

On the deadlift, a mixed grip will be helpful. In the mixed grip, one palm faces towards the body while the other faces away from the body. As the barbell rolls out of one hand, it rolls into the other. This method is far easier than the double overhand method. Especially with all the other gripping movements, this technique can prevent excessive forearm fatigue.

Similar to the rower, we can think about pushing through the floor with the whole foot in the deadlift. Pushing the floor away can help recruit more muscle and lead to better technique. Sometimes when the focus in on pulling the weight off the floor, the hips can rise before the shoulders, which results in a back-dominant lift. Pushing through the floor can help the hips and shoulder rise together off the ground.

Movement Prep
20 Seconds Empty Bar Deadlifts
5 Deadifts (Light Weight)


  • Reduce Reps
  • 1 Minute of Practice
  • 120 Single Unders
  • 30 Over-and-Back Dumbbell Hops Video
  • 60 Line Hops Video
  • 60 Double Taps Video


  • Double Dumbbell Deadlifts 
  • Single Dumbbell Deadlifts (10 Each Side)
  • Odd Object Deadlifts

STRATEGY + WOD [40:00 – 60:00]


  • Maintaining a smooth flow to your workout doesn’t mean you have to go completely unbroken on every movement
  • Instead, it means that the speed you decide on from the beginning is the one you see yourself being able to hold until the time is up
  • Consider what break-up strategy you find most sustainable on both these movements for roughly 3-4 rounds of work
  • Double Unders:
    • 1 Set: 60
    • 2 Sets: 30-30
    • 3 Sets: 20-20-20
    • 4 Sets: 15-15-15-15
    • 5 Sets: 20-10-10-10-10
  • Deadlifts:
    • 1 Set: 15
    • 2 Sets: 8-7
    • 3 Sets: 5-5-5
    • 4 Sets: 4-3-3-3
    • 5 Sets: 3-3-3-3-3


Gymnastic Capacity
5 Burpees to Target (6″)
3 Kipping Handstand Push-ups
5 Burpees to Target (6″)
6 Kipping Handstand Push-ups
5 Burpees to Target (6″)
9 Kipping Handstand Push-ups

Add 3 Handstand Push-ups Each Round

*For newbies –An endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

CFR Endurance

4 rounds for time…

30 Lateral Barbell Hops
25/18 Calorie Machine
15 Deadlifts 155/105
*400m run after each round