W.O.D. Monday 8/31/20


W.O.D. Monday 8/31/20

“The purpose of pain is to move us in action, not to make us suffer.” -Tony Robbins

Pain gets a bad rap. Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory. Suffering is optional.

Strength/Skill – 10 minutes

On the Minute for 10 minutes complete…
1 Power Snatch
1 Tempo Overhead Squat


  • The goal of this ‘on the minute’ complex is to twofold:
  • Practice snatching the barbell from the ground
  • Work overhead squat control and positioning with a weight at or below what we’re using in the workout at a lower intensity
  • Go as light as needed to maintain the tempo for all 10 sets
  • This is the best time to see and correct the overhead squat as coaches
  • It gets more difficult as the intensity increases during the metcon
  • Look to get around to each athlete at least once during the 10 minute window

Conditioning WOD

For time…
27-21-15-9 reps/cals of…
Machine Calories
Overhead Squats (95/65)

WORKOUT BRIEF [0:00 – 5:00]

  • This descending rep scheme workout combines cardio with light overhead squats for an effective couplet
  • The lighter weight allows for bigger sets, which enables you to rest very little and maintain a higher intensity
  • Your score is the total time it takes to complete the workout
  • The intended time range for this shorter piece is between 6-10 minutes
  • Before our conditioning piece, we’ll work a light overhead squat complex
  • This is to be performed no heavier than the workout weight
  • It gives athletes a chance to practice snatching the weight off the ground, while also working control and positioning through the full range of motion
  • The tempo for each overhead squat in this piece is 5 seconds down, 5 second hold in the bottom, and 5 seconds stand


  • Choose a light weight that you don’t have to break more than once on all rounds
  • This should be a load you can complete for 30+ reps unbroken when fresh
  • You can squat snatch the first rep of each set if you’d like to
  • For athletes who cannot perform overhead squat with good technique, front squats are the next best option

GENERAL WARM-UP [5:00-12:00]
2 Rounds
1 Minute machine
30 Seconds PVC Pass Throughs Video
1 Minute Wall Squats with PVC Pipe Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Twisted Wall Squat: 45 Seconds Each Side

Goblet Squat + Press: 1 Minute


The Overhead Squat involves so much balance, coordination, flexibility, and strength among other things. The first portion of today’s workout will slow down the movement with light weight to help us work on these physical skills. Our tempo for the on the minute piece will be 5 seconds down, 5 seconds hold, and 5 seconds up. All this time under tension will help athletes focus on their biggest sticking point in this movement. Once we get to the metcon, we don’t want to move this slow, but going a little slower on the way down can be helpful in keeping the bar balanced where you want it to be.

Punch the Hands
In the tempo piece and during the workout, we can think about a constant punch of the hands up into the bar. The weight is trying to push down on us, so we always have to be pushing up against it. Lock the elbows and drive the hands up to effectively support the weight overhead. The better we do it in our opening piece of the day, the better we will do it within the workout when the intensity increases.

Movement Prep
5 Tempo PVC Pipe Overhead Squats (5 Down, 5 Hold, 5 Up)
5 PVC Overhead Squats
5 Tempo Empty Barbell Overhead Squats (5 Down, 5 Hold, 5 Up)
5 Barbell Overhead Squats

PRACTICE ROUND [40:00-45:00]
1 Round
With Workout Weight:
5 Calorie Row
5 Overhead Squats

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

  • This workout is very front loaded, with 96 of the 144 total reps happening in the rounds of 27 and 21
  • With 2/3 of the work happening early on, this portion of the workout matters a lot
  • Look to put a big efforts towards these opening two sets knowing there are very few reps in the final two sets


  • The first priority today is the overhead squats, as this is the only place we would stop moving
  • Let’s aim to complete each set with no more than 1 break
  • Once you’re through the bigger sets of 27 and 21, the last two sets 15 and 9 will feel less intimidating
  • Consider the following sets:
  • Round of 27: 15-12
  • Round of 21: 12-9
  • Round of 15: 9-6
  • Round of 9: 5-4



  • Single Arm Dumbbell Overhead Squats (Equal Reps)
  • Barbell Front Squats (Equal Reps)
  • Double Dumbbell Front Squats (Equal Reps)

Accessory (before or after class)

Strict Gymnastics
1) Max Unbroken Strict Handstand Push-ups
2) Max Unbroken Strict Pull-ups