WOD Insights 5/9/22


The inevitable has arrived. Squat sets of 8. We rarely dip into the higher volume sets so I wanted to use these past couple of weeks to get some volume work in. Last week we did sets of 7 so you can use that to guide your weight selection for today. Be sure to take plenty of rest in between sets today! Todays finisher is all about pushing the pace on the machine, and transitioning quickly. Anytime we have a workout that is mostly machine based, I would use it as an opportunity to go faster than your usual pace. You don’t have to worry about anything high skill today, so you can get closer to that red line pace!  The workload is low for the snatches per set but the transition time can add up if you are not mindful of getting from one thing to the next. Be sure to get right back to your calories as soon as you are done with your snatches!


A.) Back or Front Squat.    *Compare similar 5/4/22*
3-4x 8


B.) 12 min time cap
50 Cals any machine (60) (70)
*Starting at 0 and every minute on the minute perform 8 Dumbbell snatches 45/25 (50/35) (10 alt 50/35 or KB snatch)


Do not try to wheelie with the Echo bike please.


I probably sound like a broken record talking about aerobic training but I won’t let up! There’s many benefits from specifically training to improve your aerobic system. It improves your bodies ability to deliver oxygen which mainly improves your endurance. This means you can perform at a higher intensity for longer because your body is better at delivering oxygen to where it’s needed. Another huge benefit is that it improves your ability to recover! This is huge because all recovery mechanisms are aerobic based. Better recovery= more gainzzzz. If you couldn’t tell the goal for today is to maintain a more chill pace. That means you should walk away from the workout feeling okay! If you’re laying on the ground after then you’re just pushing a bit too hard. If you want to be scientific about todays pace then you want to aim to keep your heart rate between 70-75% of its maximum. If you don’t have a wearable to track your heart rate, then aim to hold whats called a conversational pace. You should be able to if you wanted, to hold short bits of conversation while you’re working out. No tracking scores for today. Any effort you give is fantastic. You might have noticed that I have used similar movements in the aerobic workouts I have programmed over the past couple of weeks. I promise this hasn’t been lazy programming! These movements minimize eccentric loading on the body and in turn will not make you very sore. This is all aimed at putting you in a good position to attack the rest of the week 👊 .


Zone 2 Bonanza
25 Minute amrap
403m run or machine equivalent
15 Russian Kb swings 53/35 70/44 (20 @ 70/44)
12 Single leg V ups, tuck ups, or V ups
70m Farmer carry, overhead carry (single or double arm), or sled push


A great image to get an idea of what zone you want to shoot for! The                 goal for today is to stay around 70% of your heart rate max.
The goal for today is to get some interval work in, where the intervals don’t leave you a ton of time to recover from set to set. I am hoping each round will take between 4:30-5ish minutes, which will be enough time to get some recovery time in, but not enough to make a full recovery. Ideally you would be going as unbroken as possible on the hanging knee raises and wall balls. You might find you need to break up one of the rounds, but with the given rest I am hoping it will encourage you all to push more than your normally would! I would advocate tracking each round individually and seeing how well you are able to maintain your pace!


Every 6 minutes for 24 Minutes 

Work hard, rest harder 😎
200m run or machine equivalent
15 Hanging knee raises (8 T2B) (12 T2B)
12 Wall balls (15) (20)
8 Burpees (Beef 10)
200m run or machine equivalent


A couple weeks ago I programmed a meat and potatoes push pull emom because I really believe building a solid strength base makes a lot of the more flashy/ fun stuff easier. If you were here last time we did this first emom then go ahead and check back to see what you did and see if you can increase the loading or the number of reps you did! The second portion is aimed at getting a met con stimulus with a different format. You should have a similar feeling of having done a 12 minute amrap when you get done with this one. Given that there will be a bit more rest than usual today, the deadlifts are on the heavier side. The reps are also a little lower than usual so don’t be afraid to go more aggressive on the loading!


10 Minute alternating EMOM  *Compare 4/19/22*


1- 8-12 reps of bench press or Push ups (adv weighted)
2- 5-10 Strict pull ups (adv weighted)


-Rest 2 Minutes-


12 Mintue alternating EMOM 
1- 6 Deadlifts 165/115 (205/135) (225/155) (275/205)
2- 8-14 Box Jump overs
3- 200m run or machine equivalent


Build a stronger strength base to be better at CrossFit. This is the way.


I have had some quick hitter barbell cyclers the past couple of weeks, so I wanted to vary it up a bit and have you all work on barbell cycling within a longer cardio based met con. You’ll have big cardio chunks and longer stints on the bar as compared to the past couple of weeks. Try to be smooth on the barbell and focus on your controlling your breathing as you move through your reps. Going as fast as possible on the movements is not necessarily the best strategy always. Knowing when to take strategic breaks, and moving at a slower pace that allows for better breathing can help you maintain a lower heart rate. Maintaining a lower heart rate helps you not hit that redline and keeps you moving for longer periods of time!


“Im sorry Alandi!”
603m run (Adv 800m)


4 rounds 
8 Hang power cleans 75/55 (95/65) (115/75) (135/95)

8 Front squats 75/55 (95/65) (115/75) (135/95)


603m run (Adv 800m)


4 rounds 
8 thrusters 75/55 (95/65) (10 @ 115/75) (135/95)
70m Farmer 45/25 50/35 (55+/35+)


403m run


We got a repeat! I programmed this one a long time ago with the intention of keeping both partners moving the entire time. I feel like this does a pretty solid job of that, and having it in partner style pushes you to want to keep moving as quickly as possible. For the burpee/ cardio portion you will have one score that is the burpees, but I do not want you to sell out on the burps. Find a comfortable pace that keeps you moving, but you should be able to go right to the cardio when it is your turn! The middle portion is open ended in terms of how you would like to split the work. You are more than welcome to switch every movement, but if you have another strategy in mind for today then have at it!


Partner WOD 
*Compare 11/6/21* 


6 rounds (partners alternate cardio)
200m run or machine equivalent
*One does cardio while other does burpees*


-Immediately into-


8 rounds 
15 Russian Kb swings 53/35 (70/44) (70/53)
10 Shoulder to overhead 75/55 95/65 115/75 135/95
5 pull ups (C2B) (2/1 BMU) (5 BMU)
*Partners alternate movements*


Grab your WOD buddy and get after it today!


-Immediately into-


6 rounds (partners alternate cardio)
200m run or machine equivalent
*One does cardio while other does burpees*


**Score total time and total burpees**


Solo dolo version 
4 rounds 
200m Run
8 Burpees


-Immediately into-


5 rounds 


12 Russian Kb swings 53/35 (70/44) (70/53)
10 Shoulder to overhead 75/55 95/65 115/75 135/95
5 pull ups (C2B) (2/1 BMU) (5 BMU)


-Immediately into-


4 rounds 
200m Run
8 Burpees



I will be the first to admit I do not mind sitting on a machine for 40 minutes and just going…..but I do recognize not everyone shares the same enthusiasm for that kind of monotonous work 😅 . This is my way of making some normally boring machine work a bit more exciting. You can choose to attack the buy in portion and aim to go a bit slower on the calories, or vice versa go slower on the buy in and really get after it on the machine work! You also have the option to stick with a dumbbell version, or you can have the opportunity to practice some barbell movements. The world is your oyster today. As long as your oyster involves getting as many calories as you can on the machine.

24 Minute max calories any machine 
*Starting at 0 and every 3 mins after that perform*
12 Dumbbell snatches 45/25 (50/35) (alt 50/35)
10 Double unders (20) (40)
12 Goblet squats 45/25 (50/35)


Barbell version 
6 Power Cleans 95/65 (115/75) (135/95)
10 Double unders (20) (40)
6 Front squats