W.O.D. Wednesday 7/24/19


W.O.D. Wednesday 7/24/19


“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey

There’s no such thing as bad events.
And there’s no such thing as bad pressure.
Only how we perceive it.

Pressure is nothing but a catalyst. It’s a force that demands our undivided attention – our full focus, as an ever present reminder that our time here is limited. And that we must keep moving forward. Not tomorrow, but today.
We can all relate back to a time where pressure moved us in a major way. Maybe it was at work, burning the candle on both ends to finish a project. Maybe it was back in school, studying for an exam the next day. Maybe it was the sudden turn of a loved one’s health, opening our eyes to how important it is to spend time with them before it’s too late.

Pressure isn’t bad. It’s only a reminder that we won’t be here forever. Something we often forget.

Conditioning WOD -30 min cap

For time…

5 Rounds of…
15 Kettlebell Swings 70/55
15/12 Calorie Bike

Directly Into…

5 Rounds of…
20 Toes to Bar
200m Run


  • Two part workout with no rest between each couplet
  • Athletes will complete all 5 rounds of kettlebell swings and bike before moving onto the 5 rounds of toes to bar and running


  • Choose a kettlebell weight that you’re ideally completing unbroken, with no more than 1 break


  • If unable Bike:
    • Equal Calorie Row
    • 200 Meter Run


  • If unable to run, complete one of the following:
    • 250 Meter Row
    • 15/12 Calorie Bike


  • Start athlete on opposite sides of the workout if short on bikes

The bike is a great teacher for running. When we set up on the bike, we have subtle lean forward, the pedals help us pull the feet directly under the hips, and the weight is in the middle to front half of our foot. This is exactly what we’re looking for when we run. When the feet land too far in front of the body or if we strike with our heels, we put the brakes on and make running more challenging. Think of your feet as pedals without any brakes attached.

Hips First
On the kettlebell swing, we’re thinking hips and then arms. The hips snap open to create the power and then the arms simply guide the weight overhead to the finish position. The arms are just along for the ride, holding onto the weight. Squeezing the hip and glutes hard is where the magic happens.


  • On the first round, challenge yourself for unbroken kettlebell swings and adjust bike pace as needed
  • Swings are the only place we would stop, so we want to push there
  • On the second round challenge yourself for fast runs and recover with small sets of toes to bar to avoid muscle failure
  • Fast run makes more of a difference than big sets of toes to bar leading to redline