W.O.D. Wednesday 5/20/20


W.O.D. Wednesday 5/20/20

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or not is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Conditioning WOD -20 minutes

5 Rounds for total cals/reps:
1 Minute Machine
1 Minute Toes to Bar
1 Minute Kettlebell Swings (70/55)
1 Minute Rest


  • We’ll work for 3 minutes before resting for 1 in today’s interval style workout
  • Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds
  • With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout
  • Reps cans be recorded during the rest between rounds


  • If you have over 15 reps unbroken when fresh, let’s complete this station as prescribed
  • If you’re not quite there, complete a variation listed further down the page


  • These swings will finish all the way overhead
  • This should be a weight that you are capable of swinging for 30+ reps unbroken when fresh


  • Let’s aim for consistency across the 5 rounds of work today, with the goal being to move for as much time as you can within each 1 minute window
  • The machines are the easiest station to keep a rhythm with, but the toes to bar and swings will present a bigger challenge
  • There are a couple ways to attack these stations each round:
  • One option is to pick a goal rep number for each minute
  • For Example: It may be your goal to maintain 15 calories, 12 toes to bar, and 21 kettlebell swings every round
  • Another option would be to pre-determine your work and rest times by completing an interval within the interval
    • 3 Sets of 10 Seconds On + 10 Seconds Off
    • 2 Sets of 20 Seconds On + 10 Seconds Off
    • 1 Set of 40 Seconds On + 20 Seconds Off
  • The work and rest option would be most beneficial for the toes to bar and kettlebell swings, as those are the ones we’ll have to break up
  • Whatever option you choose, the goal is to maximize your time spent moving within the minute


  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist


  • Russian Swings

Accessory for Home

8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold


  • Today’s Body Armor piece is focused on the muscles of the midline and posterior chain
  • After 20 seconds of active movement, we’ll complete a 10 second isometric hold
  • Since we are alternating muscle groups every 30 seconds, do your best to move/hold for the entire duration


  • The hollow hold can be modified by bending knees and/or keeping arms by sides


  • Glute bridges can be done with feet elevated, or flat on floor
  • Elevating the feet will create more of a challenge