W.O.D. and Endurance Tuesday 8/11/20


W.O.D. and Endurance Tuesday 8/11/20

*Daily workout and endurance workout will be the same today

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. However, it is often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Conditioning AND Endurance WOD – 35 min cap

6 Rounds for time of…
30 Push-ups
20 Deadlifts (155/105)
10/7 Calorie Machine

1 Minute Rest Between Rounds

WORKOUT BRIEF [0:00 – 5:00]

  • This balanced 6 round triplet workout will work gymnastics, weightlifting, and mono-structural movements
  • With a little rest built in, along with a rotation of muscle groups, we’re looking to move at a moderately quick pace through each round
  • After completing the 3 listed movements, you’ll rest 1 minute before beginning the next round
  • Your score will be the total time, including rest, it take to complete the 6 rounds
  • We expect this piece to take between 18-28 minutes to complete


  • If you have 30+ push-ups unbroken when fresh, let’s complete this station as written
  • If you’re not there yet, consider reducing reps or completing a modification
  • This station is ideally cleared in 1:30 or less


  • We’re moving a weight today that should be on the lighter side of moderate
  • Within the workout, this should be a load that you can complete within 1-2 sets

GENERAL WARM-UP [5:00 – 12:00]
3 Rounds
30 Seconds Each
Machine (Increasing Intensity)
Push-up to Down Dog Video
Front Plank to Push-up Plank Video

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

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Chest Stretch on Floor: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Hips and Shoulders
Our focus on the push-ups and deadlifts will be on the hips and shoulders. In the push-up, we want these body parts to move up and down together. We always say that “every push-up is a plank, but not every plank is a push-up”. It is common here for the hips to sag towards the ground. This is just as much of a core movement as it is an upper body pushing movement. Keep the belly, butt, and quads firing during the whole range of motion. It can help to imagine your body as a PVC Pipe moving up and down completely parallel to the floor.

Movement Prep
30 Second Push-up Plank Hold (Top)
30 Second Push-up Plank Hold (Bottom)
4 Slow Negatives From Top
4 Push-ups From Dead Stop
4 Push-ups

Hips and Shoulders
When lifting the bar off the floor, we also want the hips and shoulders to rise at the same time. This is the safest as strongest way to get the bar to the locked out position. It can be common here for the hips to rise first, followed by the shoulders. To feel out the hips and shoulders rising together, we’ll work a pausing deadlift at 3 points. The pauses at these checkpoints give us more awareness of how our body is moving than just pulling the bar straight off the floor.

  1. 2 Inches Off the Floor
  2. Mid-Shin
  3. Below the Knee

Movement Prep
With Very Light Weight:
5 Pausing Deadlifts (3 Seconds at Each Position)
5 Slow Deadlifts
5 Deadlifts

With Lighter Than Workout Weight
3 Pausing Deadlifts (3 Seconds at Each Position)
3 Slow Deadlifts
3 Deadlifts

Build to Workout Weight For Practice Round

PRACTICE ROUND [25:00 – 30:00]
1 Round
With Workout Weight:
7 Push-ups
7 Deadlifts
7 Calorie Machine

STRATEGY + WOD [30:00 – 60:00]

  • The main focus of strategy today is the push-ups
  • This is the movement that will likely fatigue the most, so finding the right break-up strategy is key
  • With deadlifts, bike, and rest following each set of push-ups, you’ll have quite a bit of time before using the upper body pushing muscles again
  • It will likely work out to around 3-4 minutes of “rest” before you’re doing push-ups again
  • With this time between sets, look to be “realistically aggressive”
  • Find a break-up plan that you are confident you can hold for 6 rounds
  • Consider the following options:
  • 1 Set: 30
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 12-10-8 or 10-10-10
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6’s or 10-8-6-4-2
  • 6 Sets: 5’s


  • The weight on the deadlifts should allow you to work through big sets
  • Balance out the size of your sets with your ability to push on the bike
  • If you think going unbroken will negatively affect your power output on the bike, break it into 2 sets
  • 2 Sets: 10-10, 12-8, or 15-5



  • Reduce Reps
  • Elevate Hands to Box or Bench
  • Knee Push-ups
  • 1:30 Time Cap


  • Double Dumbbell or Kettlebell Deadlifts (20)
  • Single Dumbbell or Kettlebell Deadlifts (20 Each Side) Video
  • Odd Object Deadlifts (30) Video