Weightlifting Wednesday W.O.D. 3/17/21


Weightlifting Wednesday W.O.D. 3/17/21

“Don’t wait for your turn. It’s always your turn.” – Seth Godin

The perfect moment will never come.

We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.

It starts with awareness. Being conscious that this “resistance” is self-driven.

It ends with action, as it is indeed your turn.

Barbell Cycling – 20 minutes

15-10-5 rep scores of…
Unbroken Power Cleans

BARBELL CYCLING [20:00-40:00]

  • Athletes will have a good chunk of time to complete 3 unbroken sets on the barbell
  • They can take as many warmup sets as needed and rest as needed between sets
  • The goal is to increase in weight as the reps drops
  • Athletes can pause in the front rack or in the hang position, but not on the floor
  • Choose weights that are just outside your comfort zone for each rep number (not too light, not to heavy, but just right)
  • Taking some warmup sets to feel things out will be helpful for finding the right weights
  • If they weight felt too easy, you can always repeat that set as long as it fits within this time frame

Conditioning WOD – 7 minutes

As many reps as possible in 7 minutes of…
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders

Add 1 Power Clean Per Round

WORKOUT BRIEF [0:00-5:00]

  • The power clean is the focus of this two part workout
  • In the first part, we’re working on barbell cycling at varying weights
  • These sets of 15-10-5 are designed to be completed unbroken
  • Look to build in weight with each drop in reps
  • Part two will have more of a focus on steady single reps at a moderate barbell weight
  • Choose a weight that you could cycle for reps, but will likely opt for singles to stay moving
  • Your score in this portion is total reps over the 7-minute workout
  • Here is a cheat sheet for reps:
  • Finish Round of 1 Power Clean: 31
  • Finish Round of 2 Power Cleans: 63
  • Finish Round of 3 Power Cleans: 99
  • Finish Round of 4 Power Cleans: 133
  • Finish Round of 5 Power Cleans: 168
  • Finish Round of 6 Power Cleans: 204
  • Finish Round of 7 Power Cleans: 241
  • Finish Round of 8 Power Cleans: 279
  • Finish Round of 9 Power Cleans: 318
  • Finish Round of 10 Power Cleans: 358
  • Finish Round of 11 Power Cleans: 399
  • Finish Round of 12 Power Cleans: 441


  • Choose a double under rep number or variation that you can complete in 30 seconds or less
  • Substitute 45 single under for double unders
  • See modifications for more options

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Jumping Jacks
Glute Bridges Video
Lateral Hops Over Barbell
Alternating Bird Dogs Video
Max Height Vertical Jumps (In Place)
Down Dog Video
Single Unders
Active Samson Video
Double Taps Video
Jumping Air Squats

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]
Calf Stretch on Post: 30 Seconds Each Side

Pigeon Post + Wrist Stretch: 1 Minute Each Side

TEACHING [15:00-20:00]

  • This goal here, especially when cycling for reps, is to stay balanced and move the bar from point a to point b in an efficient manner
  • We can use an external target to help us with this
  • This can be as simple as putting a piece of tape under the center of the foot
  • This provides a fixed point that we want the barbell to stay moving over the whole time
  • If the bar moves forward, or we jump back, it’s easily seen that we’re moving more than we likely need to
  • Check out the Daily Video to see a visual of this teaching point

Movement Prep

  • 5 Hang High Pulls
  • 5 Hang Power Cleans
  • 3 High Pulls
  • 3 Power Cleans


  • We can use this same piece of tape for being efficient on the rope
  • The goal here is to place the piece of tape between 6-12 inches in front of the foot
  • As you spin the rope, you can try to hit the piece of tape with the rope
  • If the hands move too wide or too far back, you won’t make contact with the tape, because you’ll contact the ground closer to the toes (maybe even under the feet)
  • Getting to close to to the toes means we’re more likely to trip
  • Check out the Daily Video to see a visual of this teaching point

Movement Prep

  • 40 Seconds Single Unders to Target
  • 20 Seconds Double Unders to Target

PRACTICE ROUND [40:00-45:00]
1 Round
With Workout Weight:
2 Power Cleans
10 Double Unders

STRATEGY + WOD [45:00-60:00]

  • With a lot of back and forth between the barbell and the rope, let’s aim for urgent transitions today
  • Part of that is just getting the hand on the barbell for the first rep
  • Quick singles will likely be the most sustainable option on power cleans across the board
  • Since we’ll get small breaks between each single on the barbell, aim for large sets on the rope
  • It can be helpful to place the rope down neatly on the ground after each set to make for quick and easy transitions back to the jump rope


  • Double Dumbbell Power Cleans (Climb By 3’s)
  • Single Dumbbell Power Cleans (Climb By 6’s)


  • Reduce Reps
  • Double Taps
  • Single Unders (45)
  • 30 Second Time Cap