W.O.D. Friday 4/15/21


W.O.D. Friday 4/15/21

Strength – 16 minutes
Front Squat Cycle

*1 set every 4 minutes (4 sets)

*To keep us focused and on task lets complete a set every 4 minutes. Coaches please help create this with a possible EMOM. This will make every rest approx. 3.5 minutes until their next set to maximize rest.

4 sets of 4 at 90% of your 1 rep max front squat (all sets at the same weight)

  • If you fail on any of these sets don’t be discouraged… To make the proper gains you have to take your body to that place so it can adapt and grow…

*If you have not tested your 1 rep front squat max, please use this time to do so before we go any deeper into the squat cycle!

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.

When we look at the work behind the closed doors, we start to see what talent really is.

Hard, committed, unwavering effort.
Never fooled by those that “make it look easy”, as easy doesn’t happen by accident.

To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… it’s invigoration. It’s proof that we too can reach those heights… if we, that is, put in the work.

So let’s get to it.

Conditioning WOD – 17 min cap

10 Rounds For Time:
3 Power Clean and Jerks (135/95)
6 Ring Dips
9 Kettlebell Swings (70/55)

WORKOUT BRIEF [0:00-3:00]

  • A sneaky one! Lots of rounds, but quick rounds.
  • This is a 12:00-17:00 workout.
  • Each round is designed to be completed in ~:1:00 and NOT exceed :90 when fatigued.
  • The challenge will be to hold sub 1:00 rounds for TEN rounds.
  • Yep, those Ring Dips are going to come back fast!
  • The score for this workout is the time it takes to complete all 10 rounds.


  • Moderate-light loading for 3 reps. Completed in ~:15
  • The load selection should allow for unbroken repetitions every round with quality movement.


  • Welcome back old friend!
  • We recommend being judicious on how we approach the Ring Dip. Yes, it’s a low number per round (only 6), but coupled with unfamiliarity and speed, they could create some issues for our athletes in later days. It is 60 Ring Dips total.
  • To do 6 repetitions every round, an athlete should have a strong set of 10 strict rings dips. If not, they may get caught spending too much time here. Suggest they scale to a number that can be performed unbroken for the majority of the 10 rounds, but if they do break it up they can still complete all reps in ~:20
  • If we are limited on rings per athlete, we can substitute for a deficit push-up or regular push-up. We are looking to recreate a deeper press.


  • American style swings – finish overhead
  • Light and completed in under :30 – no breaks for this movement.

GENERAL WARM-UP [3:00-8:00]
:30 Forward Lunges
:30 Active Samson Video
:30 Alternating Bird Dogs Video
:30 Shoulder Taps Video
:30 Active Spidermans Video
:30 Inchworm to Push-up Video

RING DIP [6:00]
Focus: Establish the correct Ring Dip prescription:

  • Who is stable and strong? (candidate for ring dips)
  • Who is instable but strong? (candidate for ring dips)
  • Who is stable but lacks necessary strength? (candidate for a jumping dip w/ :3 pause at the top)
  • Who is unstable and lacks necessary strength? (candidate for feet on the ground or push-ups)

Movement Prep – Coach Led – DAILY VIDEO

  • 1. Ring Support (top) – Hold :5 x 3
  • 2. Ring Support (bottom) – Hold :5 x 3
  • 3. Ring Dip (feet assisted or unassisted) – 5 reps x 3

Focus: Chest High When Hinging

  • It’s easy for the chest to drop when hinging at the hip under fatigue
  • To better use the hips, ensure your athletes only lean forward slightly. About the degree the chest would com forward in a squat.

Movement Prep – Coach Led
From the hip:

  • 1. Swing to shoulder height
  • 2. Swing to eye-level
  • 3. Swing to overhead & hold (check they have control)

1 Round
With Workout Weight:
3 Power Snatches (135/95)
6 Ring Dips
9 Kettlebell (70/55)

STRATEGY + WOD [35:00-52:00]

  • Jump hard through the hips for the snatch, and punch up hard into the catch
  • The harder you jump, the lighter the load will feel
  • Break the Ring Dips early. Better to have quick sets with short rest, than bigger sets and longer rest
  • Focus on stay tall when hinging. Lower doesn’t always mean better.

SNATCH (<:30)

  • Decrease load vs. reps. Keep it at 3.
  • Hang Snacth (for simplicity or injury)
  • Injury: 6 Ball Slams or 6 Snatch Grip Deadlifts

RING DIP( <:30)

  • Decrease reps as low as 3
  • Negatives with a :30 descent (jump back up)
  • Ring Dip w/ feet on the floor (still working hard)
  • Push-Up (toes or knees)


  • Decrease the load
  • Injury: decrease height of pull

Extra Work

Midline Stamina
3 Rounds [6 Minutes Total]:
30 Side Plank (Each Side)
30 Second Plank Shoulder Taps
30 Second Arch Hold