W.O.D. Saturday 6/29/19


W.O.D. Saturday 6/29/19


“The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more.” – Tony Robbins

There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that act of finally accomplishing the goal is the ultimate. Despite the achievement being full of excitement, it’s not what we value the most. It’s the icing on the cake.

The reason being – achieving a goal is not directly related to finding what we know as “fulfillment”.

A dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment, the ever lasting feeling of satisfaction, is found in the process. The act of becoming something more. It’s the obstacles we overcame along the way. The deep relationships we forged with others. It’s the trials and tribulations, and the lessons learned. The early mornings, and late nights.

The purpose of a goal is not to achieve it. The purpose of a goal is to become a better version of ourselves. Where we find excitement from the achievement, we find fulfillment in the journey.

Strength – 12 minutes

After a solid warmup, start the 12 minute clock and Back Squat 3 sets for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps

  • 3 working sets of 6 today
  • Athletes have the choice of building or staying at the same weight across
  • Take 3-4 warmup sets before you get to your first working set

Conditioning WOD – 18 min cap

3 Rounds for time of…
75 Double Unders
50 Air Squats
25/18 Calorie Row


  • Two part, squat focused workout
  • Athletes will begin with 3 working sets of 6 back squats, building or staying at the same weight across
  • Looking for a workout that takes no more than 15-16 minutes (~5 minute rounds)


  • Pick a variation you can complete in around 90 seconds


  • Stagger athletes on different movements if short on rowers

“Hide Your Butt”
The cue “hide your butt” is used to help athletes keep their hips tucked under the body, avoiding the overextension of the lower back that can be common when squatting. While keeping a strong upper back and chest position for the bar to rest on, athletes can focus on tucking the hips under to “hide the butt” before they squat.

Find Your Heels
We hid our butts, but we do want to find our heels. Specifically the back outer edge. This is the part of the foot that most commonly leaves the ground during the squat. Keeping the back edge of the heels planted during the squat helps us better use the glutes that we just hid.

Movement Prep
Establish Neutral Standing Position
5 Pausing Back Squats
5 Back Squats

Find Your Heels
Just like we did on the squats, finding our heels on the rower can be helpful. Keeping the whole foot down, specifically the outer edge of the heels, allows athletes to use more muscle, find a good catch position, and have more powerful drive away.

Kiss Your Heels
Something we’ve talked about before is kissing the heels to the ground. Doing so allows athletes to utilize the stretch reflex that staying up on the toes doesn’t enable us to do. If we’re kissing the heels off the ground each time, that also means we’re not kicking them behind the body, which is great for overall jumping mechanics.

Movement Substitutions
Reduce Reps
90 Seconds of Double Under Practice
115 Single Unders


  • Having a goal on when you would like to finish each round or movement can be helpful in staying on track
  • For example, you could have a goal of finishing each round in 5 minutes
  • You could also break that round goal into movement goals such as 1:30 for the rope, 1:30 for the squats, and 2 minutes for the row


  • Looking to complete these in 1-3 sets
  • 1 Set: 75
  • 2 Sets: 50-25 or 40-35
  • 3 Sets: 25-25-25 or 30-25-20


  • We won’t stop on either of these movements
  • Focus on quick transitions from movement to movement and finding a steady, moderate pace on each