W.O.D. Wednesday 10/30/19


W.O.D. Wednesday 10/30/19

*If you hadn’t noticed, I have been writing workouts for intensity but also to keep Open athletes fresh and not broken down when Friday comes. If you are concerned with your Open workouts, follow the programming and trust the process! -Macy


“Attempt the impossible, in order to improve your work.” – Brian Tracey

Enter certain failure (the impossible), to improve.

At first, that seems a bit ridiculous. Yet, as much of an oxymoron as it seems, by making mistakes, by reaching outside our comfort zone, by truly feeling stupid… we become smarter.

The paradigm shift is to get away from trying things, purely to succeed. And to instead try things, to learn. To grow a sense of curiosity and belief that everything is a chance to grow. Trying things with the intention to learn changes our definition of what a “failure” is. We begin to look at things as opportunities, versus pass/fail assessments.

We recognize that our body adapts to physical stress, but it’s easy to forget that our brain functions the same way. Much like how reaching for the PR snatch feels like an impossibility at the time, we just need to try.

5 Rounds: each round is 4 minutes.
As many rowing calories as possible in remaining time…
30 Shuttle Runs (cones 30 ft apart)
20/15 Calorie Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

*Lets set up rowers and/or bikes lined up against rigs for fast transitions.


  • Today’s workout is 1 of 3 variations of this “tri-sprint” workout
  • We’re looking to maintain a fairly high intensity, as the movements are very simple and there is rest built in
  • As a general time line, we’re looking to complete the shuttle runs and bike in about 90 seconds each, giving 1 minute to complete max calories on the rower
  • Adjust the numbers or place a time cap as needed to give athletes at least 1 minute on the rower each round
  • The score is total calories on the rower over the 5 rounds
  • If short on machines, stagger athletes on opposite 4-minute windows


  • Place cones 30 ft apart apart for the shuttle runs
  • Every time one part of the body crosses the line, a rep is counted


  • If unable to bike, complete one of the following:
  • 30 AbMat Sit-ups
  • 15 Toes to Bar


  • Coaches – make sure the monitors are on when athletes are on the bike
  • If possible walk by each rower and hit a button to make sure the machine is ready for their transition
  • This ensures that athletes have an accurate representation of how many calories they got each time

Lean In
We can think about “leaning in” during our rowing stroke. The main take away is that the shoulders stay forward of the hips until the legs straighten. This allows athletes to generate more length and power. We’ll practice some just legs rowing where the shoulders stay forward of the hips throughout the stroke before layering in the lean and pull.

Lean In
On the theme of the lean, we can also think about leaning into the pedals and handles while on the bike. If we were out for a more casual stroll, we’d be more upright. Looking to bring more intensity today, we can lean the shoulders forward of the hips to get more of our body weight into the machine. This puts the hips and shoulders in a better position to drive, just like a sled push.

Lean Away
The lean is super important here due to the many transitions. As athletes approach the cone or tape, they can start to lean towards their new destination instead of carrying their momentum forward. Think about where you’re going next, not where you’re about to be. Reducing transition time can add up over the course of many reps.


  • The goal of any interval workout is to stay fairly consistent across each round
  • We’d rather see 20-20-20-20-20 calories than 40-30-15-10-5 calories across the 5 rounds
  • Both scores add up to 100 reps, but we likely got more out of the workout by holding 20 calories across
  • Use the first round to feel things out
  • Come out at about 80-85% and see if you can hold or increase intensity with each round

Extra Work

*These workouts will be programmed occasionally (2-3 times a week) and are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class.

On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch, from the ground)
Minute 2: 10 Burpee Box Overs 24/20
Minute 3: 15 Toes to Bar
Minute 4: Handstand Walk Practice for 30 seconds
Minute 5: Alternating 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)