W.O.D. and Endurance Tuesday 8/20/19


W.O.D. and Endurance Tuesday 8/20/19


“A fall into a ditch can make you wiser.” – Chinese Proverb

A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.

Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.

A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.

Strength/Conditioning WOD – 30 min cap

5 Rounds for time of…
200m Run
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

Barbell each round – 135/95, 185/125, 205/145, 225/155, 245/165


  • Completing a mash-up of the hero workout “DT”
  • The barbell is a little lighter at first but then much heavier than normal “DT” and the barbell is broken up with 200 meter runs
  • The lighter weight and runs built in means we’re looking to cycle the barbell for large sets


  • Choose you barbell weight based off the hang power clean or push jerks
  • Should be able to complete the hang power cleans in 1-2 sets and the push jerks unbroken early in the workout, this will change the further you get


  • If unable to run, complete one of the following:
    • 250 Meter Row
    • 14/10 Calorie Bike

Upper Body
Our focus on all three barbell movements today is the upper body. In the deadlift, we’re looking for arms long and tight to the body. Athletes can aim to shrug down and squeeze the arms against the ribs. Going wider with the grip and squeezing the shoulder blades back only makes it more difficult to get the bar to the ground and lock it out when standing. Think:

  • Narrow grip
  • Shrug down
  • Arms tight

Upper Body
Unlike the deadlifts, we want the arms a little shorter and some extension through the upper body because the bar is now being jumped up to the shoulders. To do this athletes can:

  • Widen the grip slightly
  • Maintain shoulder blades together

Movement Prep
Establish Upper Body Position
3 High Hang Power Cleans
3 Hang Power Cleans

Upper Body
The upper body position we’re looking for on the push jerks is a proud chest with elbows up and belly tight. Pushing the chest up creates a good platform for the bar to rest on. It also sets the shoulders in a better position to receive the weight overhead. When we miss the proud chest position, we have to press the bar a further distance from a less stable position. Here we’re thinking:

  • Big chest
  • Elbows up
  • Belly Tight

Movement Prep
Establish Upper Body Position
3 Push Press
3 Push Jerks


  • It’s all about consistency across the 5 rounds today
  • Find a pace from the first round that you see yourself holding in rounds 3 and 4
  • Use strategic breaks on the barbell to help you go bigger on each movement, especially on the hang power cleans and push jerks
  • Just like with normal “DT”, this means breaking with 1 rep to go on the deadlifts and cleans to ensure you can maintain large sets without having to do any extra reps


  • This is the easier movement of the three, and also the easiest to break up
  • Shoot for 2-3 Sets
  • 2 Sets: 8-1
  • 3 Sets: 4-4-1


  • Shoot for 2-3 sets on the hang power cleans as well
  • Less breaks means less extra deadlifts you have to perform
  • 2 Sets: 5-1
  • 3 Sets: 3-2-1


  • Once the bar is on the shoulders, try to hold on for all 3 reps, especially in early rounds
  • Having to break means having to perform extra power clean reps that don’t count towards the score
  • 1 Set: 3


  • Run at a pace that you can replicate your plan on the barbell for all five rounds

*Reminder – An endurance workout 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. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 30 min cap

Dumbbells 35/20

3 rounds for time of…

25 DB Deadlifts
20 DB Hang Cleans
15 DB Push Jerks
400m run