W.O.D. Wednesday 8/19/20


W.O.D. Wednesday 8/19/20

“The only person you are destined to become is the person you decide to be.” – Ralph Waldo Emerson

Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose. Decisions = Destiny

Conditioning WOD- 30 minutes

On the 15:00 x 2 Rounds:
600 Meter Run
45/35 Calorie Machine
30 KB Swings 70/55
15 Burpee Pullups

  • You’ll complete the 4 listed stations for time and rest with whatever time remains in the 15 minute window
  • Record your times for both rounds, as your score will be the slower of the 2
  • Each effort should take between 8-12 minutes to complete
  • This gives you at least 3 minutes to recover between sets

GENERAL WARM-UP [5:00 – 12:00]
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Pigeon Pose: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

Feet Relaxed
With a longer workout today, we’ll keep our teaching points short and simple. On all movements today we’ll focus on everything from the knees and below. The cue we’re thinking of on both runs is “feet relaxed”. When our foot is tense and flexed, we pull the toe up and are more likely to heel strike in front of the body. When the foot is more relaxed, the toe is naturally pointed further down and we’re able to absorb the impact of each stride directly under the body. This leads to more efficient running as we’re not “putting the brakes” on with each step. Take a look at the Daily Video for a visual.

Knees In, Heels Down
In the catch position of the rowing stroke, let’s try to the keep the knees directly under the elbows. Unlike a squat, where the knees drive way out, keeping the knees in allows for a better push with the legs through the machine. Think about kicking in a door or crushing a can. You wouldn’t do so with a driven out knee. We can push best when the bones are stacked on top of each other. Keeping the heels down also allows for the best push possible. We get more power by pushing through the whole foot rather than just the toes.

Knees In, Heels Up
The same idea applies on the bike. If the knees flare out to the side, it’s hard to put a ton of power into the machine. While we’re biking today, think about keeping the knees stacked directly over the pedals for a more effective push with the legs. Additionally, it can be helpful to also pull the heels up. Just stomping straight down can be fairly taxing on the quads. Pulling the heel up, similar to running, allows us to recruit the hamstrings to assist in creating power through the whole rotation.

STRATEGY + WOD [25:00 – 60:00]

  • Even the fastest times today will be over the half way point of each interval
  • This means that in each round, we are resting less time than we are working
  • That being said, these aren’t meant to be all out sprints, but do look to push the pace outside of your comfort zone in the first interval
  • When we typically do interval workouts like this, we are going for 3-5 rounds
  • Today is different, in that we only have to complete 2 rounds
  • It will be mentally easier to hold your opening round paces the second time around knowing there are no more rounds to follow
  • We’ll be fresh off rest for the 600 Meter Run and be able to push knowing there is rest coming after the Burpee Pullups
  • The stations that will have the biggest impact today will be the machines and KB Swings
  • Let’s try to put forth a big effort on these machines at a speed that you see yourself being able to hold for both rounds
  • Holding the power outputs listed below will get you the following number of calories completed on the minute


  • 800 Calories Per Hour: 13.3 Calories Per Minute
  • 900 Calories Per Hour: 15 Calories Per Minute
  • 1000 Calories Per Hour: 16.7 Calories Per Minute
  • 1100 Calories Per Hour: 18.3 Calories Per Minute
  • 1200 Calories Per Hour: 20 Calories Per Minute
  • 1300 Calories Per Hour: 21.7 Calories Per Minute
  • 1400 Calories Per Hour: 23.3 Calories Per Minute
  • 1500 Calories Per Hour: 25 Calories Per Minute
  • 1600 Calories Per Hour: 26.7 Calories Per Minute
  • 1700 Calories Per Hour: 28.3 Calories Per Minute
  • 1800 Calories Per Hour: 30 Calories Per Minute
  • 1900 Calories Per Hour: 31.7 Calories Per Minute
  • 2000 Calories Per Hour: 33.3 Calories Per Minute


  • 55 RPM: ~7 Calories Per Minute
  • 60 RPM: ~10 Calories Per Minute
  • 65 RPM: ~12 Calories Per Minute
  • 70 RPM: ~15 Calories Per Minute
  • 75 RPM: ~19 Calories Per Minute
  • 80 RPM: ~22 Calories Per Minute


  • 1,000 Meter Row
  • 800 Meter Ski Erg
  • 1800 Meter Bike