W.O.D. Saturday 8/9/10am Class 6/20/20


W.O.D. Saturday 8/9/10am Class 6/20/20


“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Ping

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires to be. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. If our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, if we carefully do it, we can get the playdough to soften. One droplet of water at a time, with patience, it starts to move again. The playdough is restored, and takes whatever shape it wants next.

What is important here is that the playdough, even when in its most hardened state… was always playdough.

Conditioning WOD

For Time:
600 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
400 Meter Run
30 Weighted Jumping Squats (50/35)
200 Meter Run with Dumbbell (50/35)
30 Weighted Jumping Squats (50/35)
400 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
600 Meter Run



  • This long chipper workout only requires your bodyweight and a single dumbbell to complete
  • We’ll work down in reps and then back up
  • The intended time range of this workout is between 15-25 minutes


  • There are 3 single dumbbell movements in todays workout: Power Clean and Jerks, Weighted Jumping Squats, and Running
  • Choose your weight based on the highest rep movement – the power clean and jerks
  • This should be a light-moderate weight that allows you to complete 25+ reps unbroken when fresh
  • Power Clean and Jerks:
  • Touch both heads of the bell to the ground between the feet
  • You can push jerk or push press the weight overhead
  • Switch hands every rep for a total of 25 each side
  • Click Here for a demo video
  • Weighted Jumping Squats:
  • Hold the dumbbell in the goblet position
  • Squat below parallel and jump to full extension with some air under the feet
  • Click Here for a demo video
  • Run with Dumbbell:
  • Carry the bell however you find most efficient as you chip away at the 200 meters of running
  • Farmers carry position and on the shoulder will be the two most common options



The Forearm

Let’s focus on the forearm in the jerk portion of the clean and jerk. Where the forearm is pointed, the weight will go. If the elbow is slow in the clean and does not get up high enough, the forearm will be pointed in front of us, meaning that’s where we’ll push the weight. To finish with the weight balanced over the middle of the body, we need a fast elbow in the clean. This points the forearm towards our center and allows for a seamless transition from the clean into a balanced jerk. Fast elbows lead to better jerks.

Movement Prep

Each Arm With Lighter Weight:
3 Hang Power Cleans
3 Strict Presses
3 Power Cleans
3 Push Presses
3 Power Clean and Jerks


Don’t Straighten the Legs

Running with the additional weight of a dumbbell is all about being as efficient as possible. Similar to a farmers carry, maintaining a soft bend in the knees here will allow you to stay balanced and move quickly. Running with the weight brings our attention to never straightening the legs, which could cause over-striding. This also applies to the regular running in the workout. While we may not have the added weight of the dumbbell, we do have our bodyweight to move. Keep the knees soft as you land and never straighten the legs to better absorb the weight of impact and to run more efficiently.

Movement Prep

With Lighter Weight:
50 Meter Dumbbell Carry (Farmers or Shoulder)
50 Meter Run With Dumbbell
100 Meter Run (No Weight)


Absorb, Don’t Crash

Just like we want to absorb the impact of our running with a soft knee, we also want to absorb the weight of our body in the dumbbell following the jump in these squats. Instead of crashing into the bottom by falling quickly, we can maintain a good position by lowering down under control. Don’t let gravity take over and do the work for you. Stay braced and show control over the weight as you lower down into the squat portion of this movement. Go slower on the way down than you do on the way up.

Movement Prep

With Lighter Weight:
5 Jumping Squats (No Weight)
5 Weighted Jumping Squats



  • Odd Object Clean and Jerks Video
  • Barbell Power Clean and Jerks (Light)
  • Kettlebell Swings
  • Slamballs Video


  • Jumping Air Squats [2x Reps]
  • Weighted Jumping Squats (Other Object)
  • Jumping Lunges Video


  • 200 Meter Weighted Run (Other Object)
  • 400 Meter Run
  • Any Sub From 400 Meter List Below


  • 500 Meter Row 
  • 500 Meter Ski Erg
  • 1200m Bike


  • 750 Meter Row
  • 750m Ski Erg
  • 1800m Bike



  • Since the workout is a mirror image of itself, we want to move at a similar speed through the first and second halves
  • Hold a pace on the runs and dumbbell movements that you see yourself being able to re-create or improve upon the second time around


  • The single dumbbell clean and jerks are the highest rep movement in the workout
  • There are two ways to approach this station:
  • The first option would be to change hands on the ground and essentially complete 50 steady singles, where you don’t stop moving
  • The second option would be to change hands in the air, which is a faster cycle time, but will likely require some breaks
  • Choose the option that keeps you moving the most over the 100 total reps
  • Here are a few ways to break-up each set of 50:
  • 2 Sets: 25-25 or 30-20
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10


  • The rep numbers aren’t super high here, but you are right back to this station after the 200 meter weighted run
  • While you could likely hold on, taking some breaks might be helpful in staying consistent across the 2 rounds of 30 reps
  • Consider the following options
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7


Body Armor

For Time:
100 Meter Single Dumbbell Front Walking Lunge

On the Minute [Starting at 0:00]:
4 Alternating Single Dumbbell Squat Cleans

Movement Videos

  • Single Dumbbell Alternating Squat Cleans: Video
  • Single Dumbbell Front Rack Walking Lunge: Video