W.O.D. or Redo 21.1 Monday 3/21/21


W.O.D. or Redo 21.1 Monday 3/21/21

Strength – 16 minutes

*Coaches – please explain to the class and any new faces expectations of the front squat strength session, the cycle, and testing their 1 rep max if they haven’t done so yet

Front Squat Cycle

6 sets of 4 at 80%

*If you have not established your 1 rep max front squat, please use this time to do so, so you can jump into our current front squat cycle

A short story.

One day, a man won a brand new car in the lottery. Thrilled, his relatives came to visit and congratulate him. They said, “Isn’t it great? You’re so lucky!”. The man replied, “Maybe”.

A few weeks passed, and suddenly the man was hit in the car by a drunk driver, leaving him in the hospital with multiple injuries. His family once again came to visit him, now saying, “That was really unfortunate.”. Again the man replied, “Maybe”.

A few more weeks passed, and as the man is recovering in the hospital, a landslide takes his home into the sea. His family comes back, saying “Aren’t you lucky you weren’t at home, and instead here at the hospital!” Again, he replied, “Maybe”.

The man’s “maybe” signifies a refusal to judge anything that may happen. Instead of judging what is, he accepts it as so, moving consciously into alignment with whatever comes his way.

***Coaches please set a 20 minute clock if there are any athletes that want to redo 21.2. This would be the time. They can start with the class, and at continue to move regardless of the class workout.

Conditioning WOD – 12 minutes

As many calories as possible in 12 minutes of…
Max Calorie Machine

Every 2 Minutes [Starting at 0:00]:
7 Toes to Bar
7 Push Press (95/65)
7 Front Squats (95/65)

WORKOUT BRIEF [0:00-5:00]

  • The score over the 12 minutes of work today is total calories on the machine
  • Every two minutes, our progress on the machine will be interrupted by 21 reps on the barbell and pull-up bar
  • You’ll begin the workout at the [0:00] on the 7-7-7 and return every 2 minutes [2-4-6-8-10]
  • Within whatever time remains in the 2-minute windows after completing the 21 reps, you’ll accumulate calories on the machine
  • To give a rough idea of time line, we should have at least 1 minute on the rower each round
  • Choose weights/variations for the 7-7-7 that ideally allow for unbroken sets throughout on each movement
  • If larger class and you’re short on machines for whatever reason, you may substitute machine calories for burpees

GENERAL WARM-UP [5:00-12:00]
7 Minutes For Quality
1 Minute Machine
1 Minute Inchworm to Push-up Video
1 Minute Wall Squats Video
1 Minute Shoulder Taps Video
1 Minute Single Leg Glute Bridges (30 Seconds Each Side) Video
1 Minute Straight Leg Sit-ups Video
1 Minute Machine

Couch Stretch: 90 Seconds Each Side

Turn Back Stretch on Wall: 1 Minute Each Side



  • In the toes to bar, the press down with the arms is vital for keeping a good rhythm
  • When the upper body stops working, we end up swinging around on the bar
  • Think about pressing the hands towards the feet instead of just bringing the feet up to the bar
  • This keeps the upper body and lower body in rhythm throughout the movement

Movement Prep

  • 10 Scap Pull-ups Video
  • 10 Kip Swings
  • 5 Knees to Chest
  • 3 Toes to Bar

Lower Body Movement

  • Let’s think of our barbell movements as opposites today
  • While the press is often the focus in this movement, think about it more as a “jump” through the heels
  • Jump the bar overhead with a strong extension of the lower body
  • The arms are simply there to finish the movement and lock the weight out
  • This will help us avoid slow press outs

Movement Prep

  • 5 Dip & Stands (No Press)
  • 5 Push Press

Upper Body Movement

  • The front squat is typically thought of as a lower body movement, but let’s focus on the upper body today
  • The goal here is to maintain a strong upper back and aggressive drive of the elbows away from the knees
  • This keeps the bar balanced high up on the body
  • A balanced bar makes the legs job a lot easier as a result

Movement Prep

  • 10 Pausing Wall Squats (3 Seconds in Bottom)
  • 5 Pausing Front Squats (3 Seconds in Bottom)
  • 5 Front Squats

1 Round
With Workout Weight:
5 Calorie Machine
5 Toes to Bar
5 Push Press
5 Front Squats


  • With relatively small sets on the non-machine movements, let’s see if we can hold on for unbroken sets throughout
  • The scored portion today is the machine calories, so we want a good amount of time on the machine
  • Aim for quality instead of quantity of strokes on the machine
  • After the first round, you’ll have a good idea of how many calories you can get within the 2 minute window
  • Try to keep the number of calories fairly consistent for each effort on the machine


  • Reduce Reps
  • Knees to Elbows/Chest/Waist
  • Toes as High as Possible
  • AbMat Sit-ups (14)


  • Double Dumbbell Push Press
  • Single Dumbbell Push Press (5 Each)


  • Double Dumbbell Front Squats
  • Single Dumbbell Front Squats (5 Each)

Extra Work

3 Giant Sets:
1 Minute Plank
50 Banded Pull-Aparts
25 Banded Tricep Push Downs

Rest as Needed Between Sets