W.O.D. Wednesday 9/30/20


W.O.D. Wednesday 9/30/20

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Conditioning WOD – 30 minute cap

3 Rounds For Time:
800 Meter Run
20 Toes to Bar
10 Front Squats (185/135)

WORKOUT BRIEF [0:00 – 5:00]

  • This 3 round workout is a nice balance of cardio, gymnastics, and weighlifting
  • We expect this unbiased piece to take around 20-25 minutes to complete
  • To stay on track with time lines, let’s cap this workout at 30 minutes


  • If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written
  • If you’re not there quite yet, consider reducing reps or choosing another option from “modifications”


  • Looking to go a little heavier on the front squats today for a smaller number of reps
  • Within the workout, this should be a weight you can complete within 2 “grindy” sets
  • The barbell starts from the floor, so this should also be a weight that you can clean
  • Squat cleans are allowed on the first rep of each set


  • See “modifications” for 800 meter running subs

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Lateral Hops Over PVC Pipe
Lateral Squats Video
PVC Straight Leg Swings (15 Seconds Each) Video
Squat to Stands Video
PVC Lift Offs Video
Wall Squats Video
PVC Arch Hold Video
Air Squats
PVC Hollow Hold 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

MOBILITY [12:00-15:00]
Couch Stretch: 1 Minute Each Side

Up Dog: 45 Seconds

Big Chest
Our theme across the toes to bar and the front squats today is “big chest”. Establishing a “big chest” in the toes to bar will lead to a more stable shoulder and a powerful arch position. To practice this, we’ll work with a PVC on the ground for Prone Lift Offs before getting up to the bar. In this drill, we’re looking for:

  • Shoulders Down and Back
  • Elbows Locked
  • Head Netural
  • Tight Midline

Movement Prep
1 Minute Prone PVC Liftoffs
30 Seconds PVC Arch Ups
20 Seconds Arch Hold on Bar
10 Scap Pull-ups Video
5 Knees to Chest
5 Toes to Bar

Big Chest
With a heavier front squat today, we’ll need to maintain a big chest to keep the bar in a good front rack position. The movement we’ll use to practice this is called the PVC Zombie Squat. This involves squatting with the arms extended straight out front with the weight balanced on the shoulders in the front rack. Not holding the bar with the hands forces us to fight harder for an upright torso in order to keep the bar where it should be. If the chest drops, so do the arms, causing the PVC to roll down the arms to the ground.

Movement Prep
1 Minute Pausing PVC Zombie Squats (3 Seconds in Bottom)
5 Pausing Barbell Front Squats (3 Seconds in Bottom)
5 Front Squats

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
100 Meter Run
5 Toes to Bar
3 Front Squats

STRATEGY + WOD [30:00-60:00]

  • The majority of the workout today will be spent on running
  • See if you can move with a purpose through each half mile effort
  • It can be helpful to challenge yourself on the runs, then chip away at the toes to bar


  • Several sets of toes to bar can be helpful coming off the runs, can be very consistent across the 3 rounds, and allow you to “recover” a bit for the heavier front squats that follow
  • Consider the following options, choosing the plan you see yourself maintaining from rounds 1-3:
  • 1 Set: 20
  • 2 Sets: 10-10
  • 3 Sets: 10-5-5 or 8-7-5
  • 4 Sets: 5-5-5-5
  • 5 Sets: 4-4-4-4-4


  • With the heavier bar today, let’s think smaller mental checkpoints
  • Get to at least 6 reps before deciding whether to hold on or to take a quick break
  • Thinking 6 reps gets your hands on the bar a lot faster than thinking 10 reps
  • Even if you’re not able to hold on unbroken, you’re already more than halfway done
  • Use the first ~100 meters of the run that follows to let the legs recover before settling back into your working pace


  • 1,000 Meter Row
  • 800 Meter Ski Erg
  • 2400 Meter Bike


  • Reduce Reps
  • Feet as High as Possible
  • Equal Reps Knees to Elbow/Chest/Waist
  • Equal Rep Toes Raises Video
  • 2x AbMat Sit-ups
  • Equal Rep Weighted AbMat Sit-ups Video


  • 15 Double Dumbbell Front Squats
  • 20 Single Dumbbell Front Squats (10 Each Side)

ACCESSORY (before or after class)

3 Giant Sets:

30 Seconds Kettlebell Front Rack Hold

30 Seconds Kettlebell Rack Squat Hold (At Parallel)

Max Effort L-Sit

Rest 2 Minutes Between Sets