W.O.D. Saturday 4/13/19


W.O.D. Saturday 4/13/19


“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius

Imagine it’s the final days of 2019. We’re sitting at a desk together, with a pen and paper, answering these three questions:

  1. What were my three biggest accomplishment in 2019?
  2. Where did I set a goal, but miss my target? What happened?
  3. What are the major areas of growth for 2020?

Viewing things from a different angle, are we on course?

Conditioning WOD – 30 min cap

*reminder we now have a 9am and 10am Saturday class option!

For time complete…

21-18-15-12-9-6-3 reps of…
Shuttle Runs w/ med ball 30/20 (cones 30 ft apart)
Toes to Bar

*Coaches, if large group, stagger athletes on different movements to ensure space for shuttle runs… have athletes complete burpees outside of shuttle run area but not in way of rig for toes to bar


  • Bodyweight triplet workout
  • 21 down to 3 reps on the shuttle runs, toes to bar and burpees
  • Looking to complete this in less than 25 minutes, aim to scale as you go if needed


  • Should be able to complete the first set of toes to bar in 1-2 sets when fresh
  • Make adjustments to number or variation as necessary

Standard Burpees

Cal Bike or Calorie Row

The hollow position gets a ton of attention because it is the main action of the movement. It’s when we bring the toes to the bar. Let’s make our goal today to nail the arch position of the kip swing. If we can get to this position with good tension, it makes the toes to bar significantly easier. We’ll start out by establishing the arch position on the floor before getting up to the bar.

Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest

Roll vs. Snap
There are couple different ways to do the burpee based on how fast we want to go. The first one is rolling down. Athletes essentially roll down one vertebrae at a time to control their speed. This may be the best option for the high rep sets of burpees. The second option would be to snap down. Here, athletes remain tight and rigid as they get on and off the floor. This method is recommended for the smaller sets of burpees when athletes are trying to move quickly.

Wall Drill
If time, we can move through a quick running drill that can help athletes improve their form. With a wall to their back, we’ll have athletes jog in place, pulling their heel right under the hips. If they kick their feet back, they’ll make contact with the wall. Kicking back during the run likely means that we’ll have to overcompensate by also swinging the leg forward and over-striding. This trains us to keep the feet under the body and improves efficiency.


  • Very front half heavy
  • 21-18-15: 54 Reps
  • 12-9-6-3: 30 Reps
  • Speed on burpees and runs can increase as reps decrease


  • Below are some break up ideas for toes to bar
  • Start conservative and get more aggressive as the workout is closer to completion

Set of 21
6-5-4-3-2-1 or 7-7-7

Set of 18

**Set of 15 **
5-4-3-2-1 or 5-5-5

Set of 12
5-4-3 or 4-4-4

Set of 9
4-3-2 or 3-3-3

Set of 6
6 or 3-3

**Set of 3 **