Weekly WOD insights 5/2/22



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.


Aerobic Base Builder
24 minute amrap 
Alternate between


3 Minute max cals any machine


3 Minute amrap of 
16 Russian Kb swings 53/35 (70+/44+) or Kb snatch (select loading)

The king of aerobic himself! Art definitely approves of this workout.

8 Burpees


*Every time you come back to the amrap, pick up where you left off*


Rope climb practice option (not required) 
At some point perform
Rx’d- 2 rope climbs
Adv- 4
Bee- 2 short + 2 regular


Here is a nice illustration of where you want to keep your heart rate                                                         based on your age.


In todays olympic lifting portion you will have the opportunity to work on your double unders if you’d like to add a skill element into your usual lifting. Only do the double under version if you feel very comfortable doing double unders and olympic lifting under fatigue. Todays finisher is aimed at refining your skills on barbell cycling. You should be able to perform 5 unbroken power cleans under fatigue with your selected weight. I am not saying that you have to do five minimum every time you touch the bar, you might want to opt for a different rep strategy. But you should be comfortable with cycling the power clean at every point in the workout. Any time there is high rep barbell cycling, it’s a great opportunity to practice using the hook grip. While I am not a huge advocate of using it every time you do an olympic lift, I think it can be used in situations like this to help you go as fast as possible. I would highly recommend using it today! Try it out on todays finisher! You should aim to be finishing this workout in the 6-9 minute range.

A.) 12 Minute emom 
2 Clean and Jerks or Snatches
Skill builder option: 15 Double under buy in for each minute


Adv option
1 Clean and Jerk or Snatch


B.) 21-15-9 
Power Clean 75/55 (95/65) (115/75) (135/95)
Box Jump overs


A little how to on the hook grip!


Volume Volume volume. As dreaded as the higher volume squats are, they are great for building up leg strength. Expect to take longer rest between sets as the higher rep sets can be very metabolically taxing. You can use last weeks 6’s to help make a decision on what you might want to do today. Todays finisher is focused on performing gymnastics under fatigue. The shoulder to overhead will be a fast movement, and should ideally be unbroken every time. This means you will be back to the gymnastics quite fast. Try to have a game plan on you want to break up the gymnastics so you don’t hit a muscle fatigue wall. Break things up into smaller, more manageable sets if needed so you can keep moving. If you are confident in your gymnastics skills, go unbroken!


A.) Back or Front Squat 
*Compare similar 4/28/21*


B.) For time 
200m Run or machine equivalent
3 rounds 
10 Shoulder to overhead 95/65 (115/75 (12 @ 135/95)
8 Pull ups (C2B) (3/1 BMU) (5 BMU)
200m Run or machine equivalent



Todays is about keeping you guys moving the whole time. There’s nothing insanely high skill other than the hanging knee raises/ toes to bar, so ideally you’re moving consistently the entire time. Today is also a great opportunity to work on your toe to bar efficiency, or to dip your toes into the toe to bar pool! If you aren’t quite at the toe to bar level, aim to do strong hanging knee raises focusing on driving the knees into the torso hard. As you get better at the strong hanging knee raises, you will build strength for the toes to bar, which will eventually lead to some solid toes to bar!


20 Minute amrap 
3 rounds 
10 Dumbbell snatches 45/25 50/35 (14 alt @ 50+/35+)
8 Hanging Knee raises (3 T2B) ( 6 T2B)
15 Air squats
403m Run or machine equivalent


*Score rounds*


Last week I programmed an overhead squat workout, and many of you rose up tot eh occasion! Way back in the day, overhead squats were quite the staple in our programming. They would make an appearance at least once a week and to no surprise, lots of people did them! I wanted to take today as an opportunity to help people strengthen their overhead position. Overhead squats are much easier if your overhead endurance/ stability is solid, so the aim of the overhead work is to provide you with better overhead capacity. Todays finisher should be a fast one! Be aggressive on the calories, and pick a weight on the barbell you feel comfortable doing in no more than two sets. Today is also an excellent day to use the hook grip so you won’t be limited by your grip strength!


A.) Alternate every 90s for 15 minutes between 
1- 6 Deadlifts @ 75-80% of 1rm
2- :30s ea side single arm overhead hold or 35m ea side single arm overhead carry (select loading)


Be sure to stop by the biggest party of the year today!


B.) For time 
20/15 Cals any machine (25/20)
20 Hang Power Cleans 75/55 (95/65) (115/75 Or hang power snatch 95/65)
20/15 Cals any machine (25/20)



Better overhead stability = Better                   overhead squats and snatches


We got some intervals today! You should have around 90 seconds (maybe a bit more or less depending on your burpee-ing ability), so you’ll have the chance to get after some bigger sets of wall balls. I am hoping with the wall ball being the last movement and having a rest directly after, it will provide you with the drive to want to do bigger sets on the ball.


4 Cycles 
5 minute amrep 
403m run or machine equivalent
8 Burpee Box Jump overs (10) (12)
Max Wall balls in time remaining


-Rest 1 Minute in between each round-


*Score will be total wall balls*





7 rounds 
8 Power cleans 95/65 (115/75) (10 @ 115/75)
10 Double unders (20) (40)
8 Barbell lunges 95/65 (115/75) (10 @ 115/75)
200m run