W.O.D. Monday 12/21/20


W.O.D. Monday 12/21/20

Strength – 15 minutes

Heavy Deadlift 6-4-2


  • Athletes will have about 15 minutes to build to heavy sets of 6-4-2
  • The goal is to go “heavy” instead of “max”
  • Heavy means the heaviest load we can move while maintaining good technique
  • If we’d like to, we can use the following time frame to stay on track
  • Set of 6: 7 Minutes to Establish
  • Set of 4: 5 Minutes to Establish
  • Set of 2: 3 Minutes to Establish

A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.

Our own judgement can become our worst enemy, so let’s combat that.

Judge less. And practice more. That’s the secret sauce.

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…

40 Single Dumbbell Hang Clean and Jerks (50/35) (Alt arms every 5)
30 Box Jumps (24″/20″)
20 Handstand Push-ups
10 Deadlifts (275/185)

*Handstand pushup RX – flat on ground. If you use an abmat for your head you must use a 25lb plate under each hand

*Modify Handstand pushups with Dumbbell push press 50s/35s (or less), stacked abmats on Handstand pushups, or inversion hold of 60 seconds

WORKOUT BRIEF [0:00 – 5:00]

  • The Deadlift is featured in both the strength and conditioning portions of today’s workout
  • In part 1, we’ll build to heavy sets of 6-4-2
  • To stay on track, we can adhere to the following time lines for each rep number:
  • Set of 6: 7 Minutes to Establish
  • Set of 4: 5 Minutes to Establish
  • Set of 2: 3 Minutes to Establish
  • The AMRAP that follows is meant to be a 15-minute grind
  • We can expect to complete between 3-5 rounds in this higher interference triplet


  • Choose a moderate-heavy weight that takes less than 1:30 to complete


  • Alternate arms every 5 reps here
  • Choose a weight that allows you to complete at least 10 reps at a time before dropping (5 each side)
  • Click Here to see a demo video


  • These are traditional box jumps
  • Jump up to the box and stand to full extension on top
  • We recommend stepping down or jumping down over the riskier rebounding option

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Box Step-ups (Lower)
Knuckle Drags Video
Active Samson Video
Active Spidermans Video
Push-up to Down Dog Video
Box Step-ups (Higher)

30 Seconds Each
Single Dumbbell Romanian Deadlifts
Single Dumbbell Russian Swings
Single Dumbell Strict Press

All Right, Then All Left

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

MOBILITY [12:00-15:00]
Dumbbell Assisted Straddle Stretch: 1 Minute

Drop Ankle Stretch: 40 Seconds Each Side

TEACHING [15:00-20:00]
The 3-Point Hinge Drill

  • All movement today involve a hinge pattern
  • A drill that we can use to reinforce a good movement is called the 3-Point Hinge Drill
  • This involves each athlete pressing a PVC Pipe in contact with their back
  • The goal is to maintain three points of contact throughout
  • These points of contact are the:
  • Head
  • Upper Back
  • Tailbone
  • If the PVC isn’t touch the tailbone, it means the spine is flexed instead of neutral
  • If the PVC isn’t touching the upper back, it means that we are squatting too much or the head is tilted too far back
  • If the PVC isn’t touching the head, the spine is flexed or the head is tilted too far forward
  • Check out the Daily Video for more on this teaching point Movement Prep
  • 1 Minute Slow PVC Hinges
  • 30 Seconds Bodyweight Good Mornings
  • 30 Seconds Barbell Romanian Deadlifts
  • 30 Seconds Single Dumbbell Romanian Deadlifts (15 Each Arm)
  • 5 Box Jumps
  • 10 Single Arm Hang Clean and Jerks (5 Each Side with Light Weight)
  • 15 Empty Bar Deadlifts PRACTICE ROUND [35:00-40:00]
    1 Round
    With Workout Weights:
    6 Single Dumbbell Hang Clean and Jerks (3 Each)
    4 Box Jumps
    2 Deadlifts

STRATEGY + WOD [40:00-60:00]

  • Steady box jumps and planned breaks on the high-rep dumbbell clean and jerks and heavier deadlifts can help you stay moving across the 15-minutes of work
  • This workout is fairly posterior chain dominant, so planning these quick breaks in will be helpful
  • Try to use your breath to monitor your rest between sets on the dumbbell and barbell
  • For Example: take 3-5 big breaths before getting your hands back on the weight for the next set
  • Consider the following options for each weighted movement:
  • Dumbbell: 20-20, 15-15-10, or 10-10-10-10
  • Barbell: 10, 5-5, 4-3-3, 3-3-2-2, 2-2-2-2-2


  • 40 Odd Object Ground to Overhead


  • 30 Jumping Lunges (15 Each Side)


  • 30 Double Dumbbell Deadlifts