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


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

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting in the actual moment, but when we look back… the real defining moments were the experiences that led up to those big achievements.

The trials, the tribulations… the early mornings and late nights.
The blood, the sweat, the tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment – the true, ever lasting feeling of satisfaction – comes from the quality of our struggle over every obstacle. The relationships we forged with others through it all.

When we focus on the journey being the ultimate prize, we can truly start to love every step of the way.

Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minutes of:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run

Continue to Add (10) Squats Per Round


  • This all bodyweight workout will climb by 10 air squats each round
  • The running and double under reps will stay fixed across the 20 minutes
  • Choose rep schemes and variations that allow you to get into the round of 60 air squats
  • We’ll score this piece as rounds + reps
  • For Example: If you finish the round of 50 air squats and complete 10 air squats into the set of 60 – your score would be 5 rounds + 10 reps


  • This number is designed to be relatively small
  • Choose a rep scheme or modification that allows you to clear this station in around 30 seconds each round
  • See further down the page for “modifications”


  • Count only fully completed runs when scoring this workout
  • When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

Strong Feet
Let’s establish a solid foundation through the feet today by raising the arch of the foot during the squat. This foot “tripod” involves actively pushing the big toe, pinky toe, and heel into the floor. This tripod position allows you to maintain a natural arch in your feet, which activates more muscle, helps your joints track more efficiently, and keeps you stable.

Relax the Hands and Feet
On both of these movements, let’s focus on relaxing the hands and the feet. A relaxed foot when running allows you to maintain elasticity through the foot, which helps absorb to impact of each step. Reaching for the ground with a flexed foot often causes heel striking, which can lead to a number of problems. Keeping the hands relaxed will also be important, especially with double unders in the workout. This relaxed upper body will allow you to breathe better during the run without fatiguing the forearms for the double unders that happen inside the gym.

On the double unders, landing with a relaxed foot has similar benefits to a relaxed foot on the run. It helps to absorb the force from the jump while allowing for a better “recoil” on the way back up. When the foot is very tense, we have to use a lot more muscular energy to get back up, which can cause the calves to “blow up”. Relaxing the hands will allow for better rotation at the wrists. When the hands are tense, the wrists lock up and do not rotate very well. In this scenario, most of the rotation comes from the shoulders. Keep the hands loose to allow the rotation to happen from the wrists.


  • 250 Meter Row
  • 250 Meter Ski Erg
  • 600m Bike


  • Reduce Reps
  • 45 Single Unders
  • 30 Seconds of Practice
  • 15 Over and Back Dumbbells Hops Video
  • 30 Line Hops Video
  • 30 Double Taps Video


  • There are more squats in the rounds of 40 and 50 than there are in the first three rounds of 10-20-30 combined
  • That being said, let’s make our motto today: “start smart and hold strong”
  • The first 2-3 rounds will go by very quickly, but they’ll start to slow as the workout moves along and the squats climb higher
  • Set yourself up for consistent movement past the 10 minute mark of the workout with a smart pace early on


  • Expect the legs to start to burn a bit in the round of 40 air squats and beyond
  • It can be helpful to find a rhythm that includes a short composure pause at the top of each rep
  • This is often more effective than the “sprint and stop” method where you move quickly and then rest
  • Imagine you had to complete the full set without breaking rhythm or it didn’t count
  • That rhythm will likely be different with each round – but look to stay moving as much as you can


  • With the run following the double unders, look to work through unbroken sets if possible
  • It is better to go slower on the runs than it is to plan to break up the rope
  • If double unders a still a work in progress, consider reducing your reps in order to go unbroken
  • The double unders are the only station we’d stop moving on today, so minimizing rest here will maximize your score


3 Giant Sets:
7 Bottom Range Weighted Squats
7 Top Range Weighted Squats
7 Full Range Weighted Squats

  • Rest 1:30 Between Sets
  • Start with Single Dumbbell
  • Increase Weight Each Round
  • Movement Demo: Video

3 Supersets:
30 Plank Rows (Switch Every 5 Reps) Video
30 Weighted AbMat Sit-ups Video

Rest 2 Minutes Between Sets