W.O.D. Monday 11/16/20


W.O.D. Monday 11/16/20

“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding

The reality of life is that we will hear more “no’s” than “yes’s”.
And we will fail.
A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.

We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Strength – 10 minutes

On the Minute x 10 complete:
2 Push Jerks


  • Every minute on the minute, we’ll complete 2 push jerks
  • The bar begins on the ground, so we’ll have to clean the first rep 
  • This should be a moderate weight throughout
  • Athletes can build in weight or stay at the same weight across all 10 sets
  • The goal is to build to or stay at something that is equal to or a slightly heavier than workout weight
  • Coaches make it your goal to get around to each athlete for at least 1 piece of feedback during this piece
  • Seeing and correcting is easier here than it will be during the metcon

Conditioning WOD -12 minutes

As many rounds + reps as possible in 12 minutes of…
35 Double Unders
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks

Barbell: 155/105

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s two-part training day will focus on the push jerk, as that will be the most difficult barbell movement in our conditioning piece
  • Part 1 is a 10-minute EMOM of 2 push jerks from the floor
  • Athletes have the option of building in weight or staying at a challenging load across
  • The goal here isn’t to go super heavy, rather it’s to hang out at or just above workout weight
  • This ‘on the minute’ work is a chance to dial in technique and get comfortable cycling moderately heavy reps
  • Record your weight as the heaviest load lifted over the 10 minutes
  • Part 2 is a conditioning piece that focuses on moderate weight barbell cycling
  • Your score over the 12 minutes of work is total rounds + reps completed
  • We can expect to complete 4-6 rounds within this time (1 round every 2-3 minutes)


  • The double under rep number is designed to be small and manageable
  • Choose a rep number or variation that can be completed in 45 seconds or less
  • See all the way down the page for “modifications”


  • Let’s use a singular barbell weight based off the most challenging movement: the push jerk
  • This should be a load that allows you to complete the 5 reps unbroken each round

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Jumping Jacks
Single Unders
Down Dog Video
Single Unders
Inchworm to Push-up Video
Single Unders
Push-up to Down Dog Video
Single Unders
Glute Bridge Walkouts Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-17:00]
Banded Hamstring Stretch: 45 Minute Each Side

Banded 3-Way Shoulder: 30 Seconds Each Position & Side

Relaxed Grip

  • We’ll touch on grip on all movements today
  • For the double unders, aim to keep a relaxed grip with the thumb and index finger
  • This allows for rotation from the wrists, not the shoulders
  • It also makes it more forgiving on the forearms, which will be used heavily on the barbell

Movement Prep
30 Seconds Single Unders
30 Seconds Double Under Practice

Mixed Grip

  • In the deadlift, the most effective grip will be the mixed grip
  • One palm faces forward while the other faces the body
  • This allows the bar to roll into one hand while it rolls out of the other
  • It also is easier on the forearms than the double overhead grip

Movement Prep
30 Seconds Mixed Grip Deadlifts

Hook Grip

  • The hook grip is a must for the hang power cleans
  • Wrap the other fingers on top of the thumb for the most secure grip
  • This allows you to jump as hard as possible with the lower body
  • When we don’t have a good grip, our body recognizes that if we jump too hard, we may let go of the weight

Movement Prep
5 High Hang Power Cleans (Pockets)
5 Hang Power Cleans (Above Knee)

Thumb Under Grip

  • Let’s lose the hook grip for the jerk, but keep the thumb in front of the bar with a loose grip
  • The thumb in front of the bar allows for the safest control overhead
  • Keeping a looser grip allows the bar to remain in contact with the body during the dip and drive
  • It also allows for the elbows to move more quickly than a death grip on the bar would
  • Check out the Daily Video for the most efficient way to move through these 3 barbell movements today

Movement Prep
5 Pausing Push Jerks (3 Seconds in Dip)
5 Push Jerks

PRACTICE ROUND [40:00-45:00]
1 Round
With Workout Weight:
10 Double Unders
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks

STRATEGY + WOD [45:00-60:00]

  • We can approach the barbell today in a similar way to how we would in the Hero workout “DT”
  • This involves taking methodical breaks at the right time to be as efficient as possible
  • For Example:
  • Complete 8 deadlifts – rest – complete your 9th deadlift – transition directly into your first set of hang power cleans
  • Complete 6 hang power cleans – rest – complete your 7th hang power clean – transition direcly into the push jerks
  • Leaving 1 rep in the tank at the end of the deadlifts and hang power cleans means you’re not completing any extra reps
  • The first priority of the barbell movements is to complete unbroken push jerks
  • Plan to break up the deadlifts and hang power cleans into a few sets, as these are much easier to break than the jerks:
  • Deadlifts: 8-1, 5-3-1, 3-3-2-1
  • Hang Power Cleans: 6-1, 3-3-1
  • Push Jerks: Unbroken
  • Knowing you’re breaking up the deadlifts a few times, consider holding on for large sets of double unders (35 or 20-15)


  • Reduce Reps
  • Single Unders
  • 40 Seconds of Practice
  • 35 Double Taps Video
  • 50 Line Hops Video
  • 20 Over-and-Back Dumbbell Hops Video


  • 9 Double Dumbbell or Kettlebell Deadlifts
  • 18 Single Dumbbell Deadlifts Video
  • 18 Odd Object Deadlifts Video


  • 7 Double Dumbbell Power Cleans
  • 14Single Dumbbell Power Cleans Video
  • 14 Odd Object Power Cleans Video


  • 5 Double Dumbbell Push Jerks
  • 10 Single Dumbbell Push Jerks
  • 10 Odd Object Push Jerks

OPTION 1 – Extra Work

Gymnastic Stamina Benchmark

For Time:
100 Double Unders
50′ Handstand Walk
80 Double Unders
50′ Handstand Walk
60 Double Unders
50′ Handstand Walk
40 Double Unders
50′ Handstand Walk
20 Double Unders
50′ Handstand Walk

OPTION 2 – Extra Work


Clean Pulls to shrug (reach triple extension at the top)

7 sets of 3 building in weight – 80%-110% of your 1 rep clean throughout all sets

Clean Pull video – https://youtu.be/VF-hqxyLly4

Generally the clean pull should be done for 2-5 reps per set anywhere from 80%-110% of the lifter’s best clean depending on the lifter and how it fits into the program. In any case, the weight should not exceed what the lifter can do with reasonably proper positioning and speed in the final extension.