W.O.D. Wednesday 12/16/20


W.O.D. Wednesday 12/16/20

Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.

The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.

The great thing about Epigenetics is that we’re all born with it.

Forget what you were born with. And focus about what you can become.

Interval Training – 20 minutes

On the 4:00 x 5 Rounds:
50 Double Unders
25/18 Calorie Row, 18/14 Bike/Ski (Your choice)
10 Heavy Push Jerks (185/125)

WORKOUT BRIEF [0:00 – 5:00]

  • New rounds begin every 4 minutes in this interval workout [0:00-4:00-8:00-12:00-16:00]
  • You’ll complete the 3 stations for time and rest with the time remaining
  • Rounds should take between 2-3 minutes to complete, leaving at least 1 minute of rest before starting the next round
  • Adjust rep numbers, weights, and variations to accomplish this
  • Your final score will be the slowest of the 5 rounds


  • Choose a rep number or variation that you can complete within 30 seconds to 1 minute

GENERAL WARM-UP [5:00-12:00]

2 Minute Easy Machine

30 Seconds Each
Single Unders
Strict Press (PVC or Barbell)
Single Unders
Push Press
Single Unders
Push Jerk

TEACHING [15:00-25:00]
Good Length

  • There is also an ideal length for the rope
  • Standing on the rope with one foot in the center of the body, the point where the rope meets the handle should rest somewhere between the bottom of the chest and the top of the armpit
  • The higher option is better for athletes who struggle with mechanics
  • The longer rope here gives them some wiggle room for the arms to move away from the body
  • If these athletes use a shorter rope, they’ll likely trip more often
  • Shorter ropes (bottom of the chest) are better for athletes who are proficient with their movement
  • The shorter length means less rope to spin around each time
  • Let’s quickly test rope length before the workout to see if we have the one that is best for each athlete

Movement Prep

  • Test Rope Length
  • 20 Seconds Single Unders
  • 20 Seconds Double Under Practice

STRATEGY + WOD [30:00-60:00]

  • With the score being the slowest of the 5 rounds, let’s look to stay consistent from the beginning
  • Coming off rest, look to go big on the rope by minimizing breaks
  • Most of the consistency here likely comes down to your pace on the machine
  • Hold a manageable calorie per hour output that allows you to go either unbroken or 2 sets on the push jerks
  • A good way to think about a workout like this is establishing your first round as the slowest of the day
  • This allows you to get a little faster with each round instead of falling off with each round
  • With short time windows, look to make urgent transitions from station to station


  • Reduce Reps
  • 1 Minute of Practice
  • 75 Single Unders


  • 10 Double Dumbbell Jerks