W.O.D. Monday 12/9/19


W.O.D. Monday 12/9/19


“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye

Frame of reference is everything.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.

To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.

Team Conditioning WOD – 27 minutes

Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees


  • One athlete works at a time in this fast paced team workout
  • Teams can split up repetitions as they see fit
  • There is no rest between movements or rounds – the workout last 27 minutes total
  • It is ok for teams to use multiple medicine balls if using different weights, but keep one bike and ball otherwise
  • Enter your total reps for all 3 rounds and SugarWOD will calculate total score


  • Choose a wallball weight that you can complete at least 10-15 reps at a time


  • These are standard burpees, requiring chest to deck and a small clap overhead


  • If unable to bike, complete one of the following:
    • Calorie Row
    • Calories Ski

Keep the Pedals Moving
In a high intensity workout, we want to blast the bike and get off before we start to slow down. However, there are some things we can do to get calories during the transition. Rather slowing down at the finish and then bringing the handles and pedals to a complete stop, look to complete one final burst and keep the machine moving as you get off. There is rest coming anyway, so might as well complete one last kick. This makes it easier for you partner to get started and keeps the calories accumulating for all 4 minutes.

Keep the Ball Moving
Teams can also try to keep the ball moving as much as possible to maximize reps in the 3 minutes window. In movement prep, let’s practice switching in the air, whether than be throwing the ball to the side or having the other partner step in from behind.

Distance Away From the Wall
One thing to consider when switching in the air is to find the right distance away from the wall. If you’re too close to the wall, you can come up on the toes or overextend to stay upright. If you’re too far away and you can end up getting pulled forward by the ball. Find a landmark on the ground that allows you to find a groove with the squat and throw.

Snap the Feet
With speed on the mind, when coming up off the ground, we can look to be “Snappy” with the feet and legs.


  • Whenever we have a team of three workout like this, we want athlete moving quickly and switching out before they start to slow down
  • There are two options we can go with today in terms of switching parters: time domain or reps
  • With the time set for each movement, the time can works nicely – as you will have 20 seconds on and 40 seconds off for each movement
  • However, time domains don’t take into account the fact that you might slow down during that window
  • That is where reps can be helpful (See Below For Option For Each Station)


  • 4 Rounds: 20 Seconds Each
  • Or switch every 7-10 calories


  • 3 Rounds: 20 Seconds Each
  • Or switch every 10-15 reps


  • 2 Rounds: 20 Seconds Each
  • Or switch every 5 reps