W.O.D. Friday 2/8/19


W.O.D. Friday 2/8/19


  • Looking to move for all 20 minutes today
  • Choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward


  • Choose a weight you are capable of completing 25+ reps unbroken when fresh
  • Ideally finished in no more than 3 sets within the workout


  • Regular box jumps requiring full extension of the hips on each rep


  • Pick a number or variation you can complete in no more than 3 sets when fresh


  • Stagger start athletes at different stations if short on rowers

Why do overhead squats give us so much trouble? Overhead squats are a movement that asks a lot of athletes. They can reveal flexibility, strength, and coordination issues among other things. The best way to get better at these is to find out what the limiting factors happens to be and work on that. For many it will be flexibility. It may be strength for some. For others it may just be a new movement that they haven’t quite developed the coordination in yet. The answer to all of these issues is usually to bring down the weight and intensity. This allows us to focus on the mechanics and consistency first and foremost. Athletes of all levels will get a good workout today, no matter the weight, because it is a longer, higher rep workout. The intensity possibly lost on the overhead squats can always be preserved with the other lower skilled movements included.

Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minutes of…
30 Overhead Squats 95/65
30 Box Jumps 24/20
30 Toes to Bar
30/21 Calorie Row

Whole Foot
We can relate the following two movements to how we would typically approach a barbell. Whenever we’re moving an object, we always talk about keeping the heels down until the hips extend. Keeping the whole foot in contact with the ground allows them to generate more power than they’d be able to from just the toes. The same is true for the drive (and land) when rowing and box jumps. While it is not completely unsafe for athletes to come up on the toes, as they are just using the bodyweight, this is a great opportunity to get better across the board as an athlete. If we are forward here, there is the likelihood that we are also doing something similar when moving a barbell or other weighted object. Driving away from the monitor and off the floor with the whole foot planted allows athletes to better engage the hamstrings and glutes. Landing with the whole foot firmly on the box is also beneficial for athletes. If we are focusing on it here during the weightless movements, we’ll also be more likely to execute well when it comes to the overhead squats.

Bar Back
When searching for balance in the overhead squat and rhythm during the toes to bar, getting the bar back is often the answer. A tendency in the overhead squat is for the bar to drift forward towards the toes during the squat, which throws off athletes’ footing and stability. The answer in this case is getting the bar stacked over our balance point. Athletes can think about pulling the bar back towards the heels while pressing up hard. Pressure in both directions will make the bar feel lighter and the squat feel more natural.

On toes to bar, not getting back to a good “superman” position can often be the guilty party in losing a cadence. After athletes press down on the bar to bring the feet up, they need to do just as much work in the opposite direction to stay balanced. This happens by pulling back on the bar, brining the chest through the window as the feet come back. Strong press down, strong pull back.

Toes to Bar Movement Substitutions
Reduce Reps
Toes as High as Possible
Knees to Chest


  • High rep schemes and a lot of time to work means that pacing and break-up strategies are key
  • The two biggest things to consider off the bat are how to break-up the overhead squat and toes to bar


  • Reward larger sets because of time it takes to reset
  • 2-3 sets from the beginning should be sustainable
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 12-10-8 or 10-10-10


  • Steady state
  • Find one pace and hold it


  • Probably breaking these up more than the overhead squats
  • 5 sets may be the golden number for many athletes
  • Options: 8-7-6-5-4 or 5 Sets of 6
  • Choose the option that minimizes time spent not moving


  • First 2/3 faster than last 1/3
  • Slow down last 5 calories for quick transition to first set of overhead squats