W.O.D. Wednesday 2/3/21


W.O.D. Wednesday 2/3/21

“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Strength – 12 minutes

Back Squat

Every 2 Minutes x 6 Sets:

  • A new set will begin every 2 minutes:
  • Minute 0: 3 Reps
  • Minute 2: 3 Reps
  • Minute 4: 3 Reps
  • Minute 6: 2 Reps
  • Minute 8: 2 Reps
  • Minute 10: 2 Reps
  • Athletes are encouraged to build in weight with each set
  • We’ll work up to a “heavy single” for the day
  • We recommend that athletes do not use a spotter
  • If they needs to bail out of a back squat, they should jump forward and let the bar drop to the floor behind them

Taking the Bar Out of the Rack

  • There are two things to consider when taking the bar out of the rack for the first time
  • This first is: treat it like the first rep of your set
    • Get both feet under the bar and brace through the belly
    • If we take it out with one foot forward and one back, we’re already starting from a tough position
  • The second is: take one step back with each leg
    • We don’t want to walk too far back with the weight
    • One big step with each leg makes footwork easier and time under tension less

Conditioning WOD – 14 minutes

As many rounds + reps as possible in 14 minutes of…
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Box Step-ups (50/35) (24″/20″)
10 Toes to Bar

WORKOUT BRIEF [0:00 – 5:00]

  • We’ll start this two part training day with 6 sets of back squats
  • The goal here is to build in weight with each set, working to a heavy single
  • Set begin every 2 minutes [0-2-4-6-8-10]
  • Following the squats, we’ll complete a steady 14-minute grind
  • Athletes can expect to complete around 6-8 rounds


  • Switch arms every rep for a total of 5 each side
  • Choose a weight that allows you to complete this station in under 1 minute
  • Click Here for a demo video of this movement


  • Switch legs every rep for a total of 5 each side
  • Choose a weight and height that allows for unbroken sets of 10


  • Choose a number or variation that you can complete in 1-2 sets

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Box Step-ups Video
Active Samson Video
Active Spidermans Video
Inchworm to Push-up Video
Shoulder Taps Video
Arch Hold Video
Hollow Hold Video
Straight Leg Sit-ups Video
Slow Air Squats
Knuckle Drags Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

TEACHING [12:00-20:00]
Switchings Hands

  • We’re switching hands every rep in the Devil’s Press
  • We want to take the same path on the way back down as we did on the way up
  • This involves swinging the weight between the legs before returning it to it’s position on the ground
  • Check out the Daily Video for a visual of this teaching point

Movement Prep

  • 4 Single Arm Devil’s Press (Lighter Weight)
  • 4 Single Arm Devil’s Press (Workout Weight)

Switching Feet

  • The most efficient way to switch feet is to have your first foot on the box be your first foot to come off the box
  • This allows you to simply tap your foot on the ground and quickly get back up with the opposite leg
  • Check out the [Daily Video]() for a visual of this teaching point

Movement Prep

  • 8 Alternating Step-ups (No Weight)
  • 4 Alternating Step-ups (Workout Weight)

Switching Directions

  • Let’s be quick in switching directions after the feet make contact with the bar
  • We should be just as aggressive on the way down as we were on the way up
  • If the legs come down slowly, the upper half and the lower half lose their rhythm
  • This can lead to a pendulum swing
  • Stay balanced on either side of the bar by utilizing fast feet

Movement Prep

  • 10 Scap Pull-ups Video
  • 5 Knees to Chest
  • 3 Toes to Bar

Movement Prep

  • 5 Light Back Squats

PRACTICE ROUND [35:00-40:00]
1 Round
With Workout Weight:
4 Single Arm Devil Presses
4 Single Dumbbell Box Step-ups
4 Toes to Bar

STRATEGY + WOD [40:00-60:00]

  • This workout is all about finding a sustainable pace to move at for the 14 minutes
  • The dumbbell movements are designed to be a steady grind, as we move through one rep at a time
  • Envision the speed you’d be holding about 8-9 minutes into the workout and look to hold that from the onset
  • 10 is a small number of toes to bar, but the other movements can make this station more challenging
  • Consider breaking these into a quick 5-5 or 4-3-3 to stay consistent across each round


  • Double Dumbbell or Kettlebell Squats


  • Barbell Power Snatches [Light]
  • Odd Object Ground to Overhead Video
  • Kettlebell Swings
  • Slamballs Video


  • Single Dumbbell Step Back Lunges
  • Barbell Step Back Lunges or Step-ups


  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises Video

Extra Work (before or after class)

Stamina Squats
On the Minute x 8 (4 Rounds):
Minute 1: 5 Front Squats
Minute 2: 10 Back Squats

Don’t build in weight. For ALL SETS use Barbell Loading For Both Lifts: 53-55% 1RM Front Squat