W.O.D. and Endurance Tuesday 8/6/20


W.O.D. and Endurance Tuesday 8/6/20

*This will be both the daily and the endurance workout for the day!


“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all too often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

Conditioning WOD – 20 minutes

21 Double Unders
9 Burpees

Directly Into…

Max Meter Machine

Directly Into…

21 Double Unders
9 Burpees

Directly Into…
Max Meter Machine

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s 4-part workout combines gymnastics and cardio movements
  • Each “part” lasts 5-minutes, with no rest between them
  • After completing the 5 minutes of double unders and burpees, you’ll immediately transition to the rower
  • After rowing max meters in 5 minutes, you’ll immediately transition to the second set of double unders and burpees
  • You’ll enter 4 scores for this workout:
  • Total Reps of Double Unders + Burpees
  • Total Meters on the Rower
  • Total Reps of Double Unders + Burpees
  • Your final score will be all 4 of these numbers added together
  • Example Scoring:
  • 150 Reps + 1,500 Meter Row + 150 Reps = 1,800 Final Score
  • Each full round of double unders + burpees is equal to 30 reps
  • Reference below for a cheat sheet:
  • Completed 1 Round: 30 Reps
  • Completed 2 Rounds: 60 Reps
  • Completed 3 Rounds: 90 Reps
  • Completed 4 Rounds: 120 Reps
  • Completed 5 Rounds: 150 Reps
  • Completed 6 Rounds: 180 Reps
  • Completed 7 Rounds: 210 Reps
  • Completed 8 Rounds: 240 Reps
  • Completed 9 Rounds: 270 Reps
  • Completed 10 Rounds: 300 Reps


  • The rep number for each set is designed to be incredibly small
  • Choose a number or variation that can be completed in less than 30 seconds each round

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds Each
Single Unders
Active Spidermans Video
Single Unders
Lateral Squats Video
Single Unders
Mountain Climbers Video

MOBILITY [12:00 – 20:00]
Couch Stretch: 90 Seconds Each Side

Pigeon Pose: 90 Seconds Each Side

For the double unders, let’s focus on the consistency of our jump height. When we jump to the same height on every rep, our lower body and upper body can better sync up. When our jumps are sometimes high and sometimes short, we have to adjust from rep to rep and are more likely to trip. We’ll practice jumping to the same height without the rope first to hammer the point home. It may be helpful to imagine a target above your head that you need to touch on every jump.

Movement Prep
20 Seconds Easy Hops in Place (No Rope)
20 Seconds Single Unders
20 Seconds Higher Hops in Place (No Rope)
20 Seconds Double Taps Video
20 Seconds Double Under Practice

Sticking with the theme of consistency on the burpees. When we think of a movement like running, it would look crazy, for example, to constantly change up our speed during a 200 meter run. Going from a sprint pace to a slower pace wouldn’t be efficient at all. But this can sometimes happen during sets of burpees. Today, let’s try to maintain the same speed from the first rep to the ninth rep. If you can spread your effort across the 9 reps, the movement becomes much more manageable and less intimidating. Try not to stop at all during your set or change up whether you are jumping up or stepping up. Choose one rhythm and stick with it throughout for better consistency.

Movement Prep
8 Frog Hops Video
4 Step-up Burpees
4 Jump-up Burpees

STRATEGY + WOD [35:00 – 60:00]

  • The first priority of this couplet is all about setting yourself up for good sets on the rope
  • Finding the right speed on the burpees will allow you to thrive through the double unders
  • Move at a steady pace on the burpees that allows for ideally unbroken sets on the rope throughout the 10 total minutes of work
  • Stepping up and/or taking a short composure breath at the top of each burpee can help you stay under control
  • With a lot of transitions, also make sure to set the rope neatly on the ground after each set as to not waste any time untangling


  • Reduce Reps
  • Single Unders
  • 30 Seconds of Practice
  • Double Taps (Equal Reps) Video
  • Line Hops (Equal Reps) Video
  • Over-and-Back Dumbbell Hops (10 Reps) Video