W.O.D. Friday 12/20/19


W.O.D. Friday 12/20/19

Strength- 15 minutes

3 Sets of 5 Back Squat

*Warmup to this properly then hit 3 heavy sets of 5 for your score

Conditioning WOD – 16 minutes

Kettlebell Swings (70/55)
Shuttle Runs (cones 30ft apart)
Dumbbell Box Step-ups (50/35 to 24/20)
Shuttle Runs (cones 30ft apart)

8 Rounds on each movement (4 minutes at each station):
20 Second On
10 Second Off


  • Today’s workout features ‘tabata style’ intervals
  • Each interval is – 8 Rounds: 20 Seconds Work / 10 Seconds Rest
  • Athletes will complete all 8 rounds on one movement before moving to the next
  • There is no rest between movements beyond the 10 seconds
  • Your score at each interval is the total reps completed over the 8 rounds
  • Your final score will be the sum total of reps completed at all 4 movements

*If large group with limited equipment, have 2-3 groups to share equipment. One starts at KB swings, the next on shuttle runs, the next on DB step ups, and rotate down accordingly.


  • If unable to Run, complete one of the following:
  • Row Calories
  • Bike Calories


  • Choose a weight that you can swing for all 20 seconds without stopping
  • Since there is rest already built in, we want to be working for the whole work window


  • We’ll use one db for the box step-ups and alternate legs on every rep
  • Again, choose a weight and height that allows you to move for all 20 seconds
  • Scoring: Count a rep every time you stand up on the box (Example: Right Leg + Left Leg = 2 Reps)

Getting Started
There is also a way to get the kettlebell swings started a little faster. Placing the kettlebell slightly forward of the body allows athletes to “hike” the weight like a football. This eliminates some extra steps and starts each set with good momentum.

There are typically two ways to kettlebell swing:
1. Arcing Motion: A little slower because of looping path to overhead position, but allows for maximum leg drive
2. Snatch Motion: Faster cycle time because it’s the quickest path from A to B, but can be more taxing on the arms.

We may be able to squeeze out a couple more reps in each 20 second window with option 2, but we don’t want to do so at the expense of pulling early with the arms. Both of these options are still hip and leg driven. Open the hips first before guiding the weight up with the arms.

The Feet
The first thing we can think about on the box step-ups is foot placement. When stepping on the box, let’s make sure the whole foot is planted firmly on the box. It is common here to have the heel hanging off the back side, which doesn’t allow for our best leg drive. The second thing we can think of is stepping down pretty close to the box. A big step back takes longer and ends up making it more difficult to get back up. Let’s shorten the travel distance by remaining close to the box.

The quickest way to complete box step-ups is to minimize the number of steps needed. Something we’ve talked about before is making sure the first foot on is also the first foot off. When alternating legs, this allows athletes to simply tap the next foot off the ground and go right up to the box. Within the 20 minute windows, less steps off the box equals more reps completed on the box.


  • Tabata workouts offer a pretty simple approach
  • That is, try to move for all 20 seconds each round, as there is rest built in


  • On the 20 second windows, let’s try to get the same shuttles each time
  • Pick a solid pace
  • This should be something you would feel confident holding for 5+ minutes


  • A big part of our kettlebell/dumbbell movements is keeping the weight close and accessible
  • After having to put the weight down and pick it back up, we really only have 5-7 seconds of rest each time
  • Take one or two quick breaths between sets before picking the weight back up
  • One you have the weight up, make it your goal to move for all 20 seconds
  • If you’re moving for the whole work window, the reps will take care of themselves