W.O.D. and Endurance Tuesday 8/25/20


W.O.D. and Endurance Tuesday 8/25/20

*The daily WOD and endurance will be the same workout today

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison. He had no bed. He was routinely put in solitary confinement, with no end in sight. He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailer to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Conditioning WOD – 35 min cap

For Time:
50/35 Calorie Machine
3 Rounds of “Kelly”
50/35 Calorie Machine

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s conditioning piece is a mash-up of the benchmark workout “Kelly”
  • Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on a machine
  • The workout flows like this:
    50/35 Calorie Machine
    400 Meter Run
    30 Wallballs (20/14)
    30 Box Jumps (24″/20″)
    400 Meter Run
    30 Wallballs (20/14)
    30 Box Jumps (24″/20″)
    400 Meter Run
    30 Wallballs (20/14)
    30 Box Jumps (24″/20″)
    50/35 Calorie Machine
  • Times from this workout range from 18-30 minutes


  • Choose a weight that you are capable of moving for 50+ unbroken reps when fresh
  • Men throw to 10 feet
  • Women throw to 9 feet


  • These are regular box jumps, so we’re looking to stand to full extension on top of the box
  • Jump up to the box for “RX”
  • We recommend stepping down or jumping down over “rebounding” box jumps
  • Rebounding is a fairly risky technique for the achilles, especially with high reps on top of running

GENERAL WARM-UP [5:00 – 12:00]
3 Rounds
30 Seconds Each
Machine (Increasing Intensity)
Plate Hops Video
Lateral Box Step-Overs
Plate Counterbalance Squats Video
Medicine Ball Slams Video
Plate Lateral Squats Video

MOBILITY [12:00 – 15:00]
Calf Stretch on Post: 45 Seconds Each Side

Plate Counterbalance Bottom Squat Hold: 1 Minute

Knees Tracking
The big ticket movements that we’ll touch on today are the 3 included in the rounds of “Kelly”. Our simple focus on the two “inside” movements is how the knees are tracking. For the wallball, this specifically concerns how they are tracking in the squat. A ball dropping from 10/9 feet in the air makes this point of performance more challenging than a regular front squat, as we have to decelerate the weight. Aim to keep the knees in line with the toes as the heels stay planted on the ground. The big thing we want to avoid here is letting the knees cave in during the squat portion of the movement. Catch the ball and smoothly descend into the next rep with a solid knee position.

Movement Prep
30 Seconds Slow Air Squats (No Weight)
5 Tempo Medicine Ball Squats (3 Seconds Down)
5 Medicine Ball Squats
5 Medicine Ball Thrusters
5 Wallballs

Knees Tracking
The focus on the box jump is also on how the knees are tracking. This goes for the way up and the landing on the box. Just like the wallballs, let’s aim to keep the knees in line with the toes. The biggest thing we’ll see here is the knees caving in as we load up for the jump and when we land on the box in a quarter squat. Imagine there is a small rope attached to the inside of both knees. The goal is to keep a tight rope during the movement. If the knees cave in, the rope will have slack in it. If the knees remain in line with the toes, the rope will be tight. Take a look at the Daily Video for visuals of both “inside” movement teaching points.

Movement Prep
With Shorter Box:
30 Second Load & Stands on Floor
30 Second Quarter Squats on Box
4 Pausing Box Jumps (2 Seconds in Quarter Squat on Box)
4 Box Jumps

The final thing we’ll touch on today is the runs. Just like a box jump, this movement also involves a lot of landing. The height isn’t as high, but the number of times the feet are making contact with the ground is much more frequent than the box jump. It wouldn’t make sense to jump and land on the box with locked legs or the feet in front of the body. When we land on a box, there is a natural absorption of our body weight through a soft knee bend. Aim for this soft knee bend when running today. A soft knee to absorb each step is easier on the joint and leads to more efficient running.

PRACTICE ROUND [25:00 – 30:00]
1 Round
With Workout Medicine Ball:
5 Calorie Machine
100 Meter Run
5 Wallballs
5 Box Jumps

STRATEGY + WOD [30:00 – 60:00]

  • If we had to pick a pace to go faster on, it would be the second set of 50/35 calories
  • The opening machine is less important, as it has quite a bit of work to follow it
  • Come out at a controlled pace that you see yourself being able to improve upon at the end of the workout


  • Within the rounds of “Kelly” we can treat the box jumps as an extension of the runs
  • The goal on both of these movements is to maintain steady and continual forward progress
  • This is a speed that allows you to thrive through the sets of 30 wallballs
  • With the steady state movements surrounding the wallballs, look to work through larger sets if possible
  • 1 Set: 30
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 15-10-5
  • 4 Sets: 8-8-7-7


  • 500 Meter Row
  • 400 Meter Ski Erg
  • 1200 Meter Bike


  • 50 Jumping Air Squats Video
  • 30 Single Dumbbell Goblet Squats Video
  • 30 Medicine Ball Squat Cleans Video


  • 60 Lateral Hops Over Rower
  • 60 Line Hops
  • 30 Box Step-ups
  • 60 Double Unders
  • 120 Single Unders
  • 30 Jumping Lunges
  • 60 Reverse Lunges


Body Armor
3 Sets: 8 Barbell Strict Presses
3 Sets: 12 Weighted Ring Dips
3 Sets: 16 Weighted Glute Bridges Video

Rest as Needed Between Sets