Week 1 – WOD Review 3/8/21


I encourage you to start light and build slowly over the course of about 20:00. It’s important that you give your legs a good amount of rest in between sets as they will become quickly fatigued each set. To help facilitate you to rest, complete some sort of “Pulling” accessory (listed below) during your Back Squat session today.


Try to keep a consistent pace for 1:30, take note that you will only have :30 of rest (that is not a lot). Be sure to have enough “Gas” for all 6 sets. If you’re more familiar with this type of workout, feel free to work with your coach to pick a suitable “Goal” to hit each round.



Back Squat





Every 2:00 for 10:00

10 Back Squats 55%



Pick 1:


Strict Pull Ups

3 x 8-10


Ring Rows

3 x 20-25


Single Arm DB Rows

3 x 10-12e



Every 2:00 for 12:00

1:30 Max Effort Machine




Feel free to mix n’ match to suit your capabilities or what you want to work on. I encourage you to work with your coach in order to find a way to make the workout challenging, yet not so challenging where you won’t be motivated to give it your all!


3 Rounds

403m Run

15 Wall Balls (20) (25)

200m Run (403m)

10 Russian KB Swings 53/35 (Power Cleans 95/65) (Squat Cleans 115/75) (Squat Snatches 135/95)

10 Down Ups (Burpees) (Bar Facing Burpees)




Those that are new or just looking for a good/solid conditioning workout should follow the workout as is. You’ll perform your pull ups early on in the workout so that fatigue won’t be so great at the point. If you’d like to challenge your pull ups or muscle ups, I encourage you to begin with the second portion of the workout as to fatigue your muscles a bit more before attempting your pull us or muscle ups.



10:00 Alt EMOM

1) 70m Sled Push -or- Odd Object Carry

2) 1:00 Pull Ups (Chest to Bars) (Bar Muscle Ups) (Ring Muscle Ups)


– 2:00 rest –



10:00 Alt EMOM

1) 1:00 Max Cals

2) 1:00 Max Box Jump Overs




The name of the game is to try and figure out what type of “Self-Talk” you tend to use in these types of workouts. To help break up your 8 Rounds of work, feel free to fit in a Farmer Carry or 2 whenever you feel like you need to mix it up a bit. Be sure to complete 4 Farmer Carries though before the workout is done.


8 Rounds

200m Run

10 Goblet Lunges 45/25 (Barbell Lunges 95/65) (Overhead Barbell Lunges 95/65)

15 Double Unders (25) (35)


*At some point complete 4 x 70m Farmer Carries (~45/25) (~55/35) (~70/53)




You’ll have 2 options for your Weightlifting today. If you’re goal is to focus on your movement mechanics and overall strength, I encourage you to go with our normal EMOM. If you’d like to add a conditioning aspect to your weightlifting (which is good to practice for our longer metcons) go ahead and choose 1 of the choices below. As a reference, the “[Pick 1] + 2 Squat Cleans” should be complete in :30 – :40.


You may choose to perform the simple 9:00 AMRAP which focuses on smaller sets and constant movement. This will hopefully limit your muscle fatigue and allow you to maintain an elevated heart rate. Your other option is the 9:00 AMREP. This option will take you through a ladder-style workout where muscle fatigue will certainly play a role during the larger reps. Be sure to talk with your coach to find out which version best suits you!



Strength Option –

Every 1:30 for 15:00

2 Squat Cleans


Conditioning Option –

Every 1:30 for 15:00

[Pick 1] + 2 Squat Cleans


Choices [Pick 1]:

10-20 Double Unders

2-5 Toes to Bar

3-5 Bar Facing Burpees

5-7 Cals



RxD –

9:00 AMRAP

7 Deadlifts 115/75

5 Push Ups

200m Run


Adv/Beefy/Bison –

9:00 AMRAP

2 Deadlifts 135/95 185/135 225/155

2 Push Ups (Handstand Push Ups) (30′ Handstand Walk)

70m Run

4 Deadlifts 135/95 185/135 225/155

4 Push Ups (Handstand Push Ups) (30′ Handstand Walk)

70m Run

6 Deadlifts 135/95 185/135 225/155

6 Push Ups (Handstand Push Ups) (30′ Handstand Walk)

70m Run

8 Deadlifts 135/95 185/135 225/155

8 Push Ups (Handstand Push Ups) (30′ Handstand Walk)

70m Run

10 Deadlifts 135/95 185/135 225/155

10 Push Ups (Handstand Push Ups) (30′ Handstand Walk)

70m Run




3 Rounds

25 Cal Machine

20 Russian KB Swings 53/35 (70/44) (American KB Swings 70/53)

15 Sit Ups (7 Toes to Bar) (15 Toes to Bar)


– rest 3:00 –


3 Rounds

403m Run

30 Goblet Squats 53/35 (70/44) (70/53)


*Spice Factor – Substitute Goblet Squats with D-ball Bear Hug Squats




If you’re fairly new to DB Push Presses, feel free to choose your own weight that is comfortable today. If you’re familiar with DB Push Presses, feel free to choose from the weight options below! The AMRAP today will focus on constant movement. Try to manage your heart rate in a way that you’ll have a little bit of energy for a good 2:00 push at the end! If you’d like to try your hand a bit more chipper-style workout, give the “Volume Focus” a chance. Enjoy!


20:00 AMRAP

403m Run

10 Power Cleans 95/65 115/75 135/95

200m Run

10 DB Push Press (Choose Own) (45/25) (50/35)


Volume Focus:

800m Run

50 Power Cleans 95/65 115/75 135/95

50 DB Push Press (Choose Own) (45/25) (50/35)