W.O.D. Wednesday 3/13/19


W.O.D. Wednesday 3/13/19


“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya

We are like the bird.
We can go anywhere in the world.
But despite having such an incredible capability, something holds us back.

I don’t have the time.
I’m not educated enough.
I’m too old.
I’m too young.
I can’t afford this.
This is all I’ve ever known.
I’m afraid to fail.

Every single one of the above can be legitimately, true. But even if that were the case, it doesn’t change the core of what they are. A list of excuses.

This is not to be misinterpreted as belittling the challenge, or undermining the difficulty, as change truly does require an inhuman amount of effort. It is instead, seeing the list for what it is.

What Harun Yahya expresses is a perspective: we always have the choice.

Conditioning WOD – 36 minutes

*Coaches although not “a lot” of time to warm up, this workout is not technique dense so injury chances are low while intensity can still be high. It still may take the first round or two for people to “settle” in.
*Larger classes should have 2-3 different group, starting on different machines. If low on boxes, either grab someone of similar ability and share a box, with one athlete on each side, alternate with quick reps OR just place athletes on opposite intervals

6 Rounds:
As many reps as possible in 3 minutes of…
15/12 Calorie Bike/Row/Ski Erg (different machine on each round, two times on each machine)
10 Burpee Box Jumps 24/20
Max 20ft Shuttle Runs In Time Remaining (cones 20 ft apart)

Rest 3 Minutes Between.

Score is TOTAL shuttle runs achieved throughout all 6 rounds!


  • Score is total of all rounds
  • Record all 6 rounds during rest on white board to add up and put in notes as well
  • Stagger on opposite 3 minute windows if very short on boxes
  • Plan for almost 40 minutes of workout time if two heats
  • We want to get the runs every round, so adjust bike or box reps as needed


  • Stand to full extension
  • Should take around 45 seconds


  • Every line touch is a rep
  • Set up cones or tape 20 ft apart
  • Only need 1 point of contact beyond the line

Body Tight
The first common theme on all our movements today is keeping the body tight. The tighter we stay, the faster we can move. On the bike, this means:
* Knees in
* Elbows in
* Belly tight
* Fast circles with hands and feet

Lean Where You Want to Go
The second common theme today is to lean where to want to go. Just like on a regular bike, the goal is to go forward. Getting more bodyweight leaning forward into the handles and pedals enables athletes to generate more power and accumulate calories more quickly.

Broad Jump vs. Step and Jump
We’ll talk about two common options on the burpee box jumps. Athletes can choose the one that they feel will allow them to move fast and efficiently. No matter the option, let’s stick to the theme of keeping the body tight.

We’ll call the first one the “broad jump” method. In this option, athletes will transition right from the burpee to the box jump without a step in between. While this is faster, athletes will have to jump from a little further away from the box than the second option.

The second option is the “step and jump”. Out of the burpee, athletes will take a step forward to get as close as they can to the box before jumping up. While this is slower, athletes do not have to jump quite as far, which can make these a little more sustainable.

Lean Where You Want to Go
Just like on the bike, the goal is to move forward. Out of burpee, let your body weight carry you forward instead of having to come to a complete standstill and then restart. This works well for either method. We can think “shoulders in front of the toes” to accomplish this.

Body Tight
The biggest thing that we can take here that we practiced on the bike is to keep the elbows tight to the body and core engaged. Especially with changes of direction, staying compact makes a big difference.

Lean Where You Want to Go
Out of all movements, the lean is most important here due to the many transitions. As athletes approach the cone, they can start to lean towards their new destination. 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.


  • Use the first round to feel things out
  • Choose a pace you are confident repeating in later rounds, the most challenging rounds


  • Fast, but under control (not an all out effort)


  • Smooth, moderate-fast pace
  • Win this station mentally


  • Find a rhythm initially
  • Turn on the jets with 20-30 seconds remaining
  • This is the scored portion