W.O.D. and Endurance Tuesday 8/18/20


W.O.D. and Endurance Tuesday 8/18/20


“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Conditioning WOD

On the 4:00 x 6 Rounds:
200 Meter Run
15 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans

Build In Weight On Hang Power Clean

WORKOUT BRIEF [0:00 – 5:00]


  • We’re combining a strength day with cardio and gymnastics in this interval conditioning piece
  • After completing the 3 listed movements, you’ll rest until the next round begins
  • Rounds begin every 4 minutes [0-4-8-12-16-20]
  • With each round, we’ll build in weight on the hang power clean
  • Rounds 1-2: 5 Hang Power Cleans
  • Rounds 3-4: 4 Hang Power Cleans
  • Rounds 5-6: 3 Hang Power Cleans
  • Your score for each round is the weight lifted for the hang power cleans
  • There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest
  • These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights


  • Choose a rep number or variation that you can complete unbroken each round
  • See further down the page for “modifications”


  • A good place to start for your first round will likely be around 70-75% of your 1RM power clean
  • We’ll test out this estimated opening round weight in our practice round
  • All weights should be on the moderately heavy to heavy side
  • Each set is designed to be completed unbroken

GENERAL WARM-UP [5:00 – 12:00]

30 Seconds Each

Mountain Climbers Video
Hollow Hold Video
Glute Bridges Video
Arch Hold Video
Single Leg Glute Bridges (30 Seconds Each) Video
Push-up to Down Dog Video
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

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]

Couch Stretch: 45 Seconds Each Side


Front Rack Stretch: 45 Seconds



Click Here



Shoulders Blades

Our first focus on the gymnastics and weightlifting movements today will be the shoulders blades. In the toes to bar, shoulder blade position is important for maintaining an active shoulder, which allows for a safer and stronger push and pull on the bar. Throughout the full movement, we should always be pulling down on the bar to “tuck the shoulder blades in our back pockets”. When we lose this active position, we’re more likely to end up swinging around on the bar. The “scap pull-ups” in movement prep will get us ready for this, as they work on going from a dead hang to an active hang.

Fast Transition

The second focus on both movements will be a fast transition. Here, we’re talking about a fast transition from foot contact with the bar back into the arch position. Instead of letting gravity do the work, we want to actively pull the heels back into the arch position. When the feet fall down instead of getting pulled down, the upper body and lower body can get out of sync. Manageable sets of 10 reps per round will give us the freedom to be more aggressive with this.

Movement Prep

10 Scap Pull-ups Video
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar


Shoulder Blades Over Bar

The shoulder blades will serve as a landmark in the hang power cleans. To establish the best leverage, balance, and to utilize more muscle, look to keep the shoulder blades directly over the bar in the hang position. The biggest fault we’ll see here is the shoulder blades being too far behind the bar with the knees shot forward. This is a tough position to effectively move the bar from. Take a look at the Daily Video for a visual of the hang power clean teaching points.

Fast Transition

The fast transition we’re looking for in the hang power clean is from the eccentric portion of the lift (down) to the concentric point of the lift (up). This quick change of direction allows us to better utilize the stretch reflex and momentum from the top to assist in cleaning the weight. We’ll often see athletes pause just above the knees for a few seconds before changing direction. Just like a pausing back squat, there are technique benefits to this, but it makes it a lot harder to lift heavier weights. Two words to keep in mind are load and explode!

Movement Prep

30 Seconds of Hip Hinges (Top of Knee to Hips)
5 High Hang Power Cleans (From Pockets)
5 Hang Power Cleans (From Top of Knees)

Build to First 2-3 Estimated Weights

PRACTICE ROUND [25:00 – 30:00]

1 Round

With Estimated First Round Barbell:
100 Meter Run
4 Toes to Bar
2 Hang Power Cleans

STRATEGY + WOD [30:00 – 60:00]


  • There is no time score today, but we’re looking for a fast pace on each round
  • Let’s train quick transitions and unbroken sets under fatigue
  • Look to get your hands on the pull-up bar and barbell earlier than you want to
  • It can be helpful to chalk up during your rest to avoid extra breaks during your work time
  • As the weight gets heavier, adjust your transition speed from the toes to bar to the hang power cleans to still allow for unbroken sets



  • 250 Meter Row
  • 600 Meter Bike
  • 200 Meter Ski Erg


  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises Video


  • Double Dumbbell Hang Power Cleans
  • Single Dumbbell Hang Power Cleans
  • Odd-Object Power Cleans
  • Russian Kettlebell Swings

CFR Endurance WOD

4 Rounds for time of…

400m Slam/Med ball carry 30/20
30 Hang Power Cleans 95/65
20 Toes to Bar


Gymnastic Capacity

30 Strict Pull-ups
30 Strict Handstand Push-ups

Rest 2 Minutes

20 Strict Pull-ups
20 Strict Handstand Push-ups

Rest 1 Minute

10 Strict Pull-ups
10 Strict Handstand Push-ups