Weekly WOD Insights


***Bro Alert**** Bench Press Day!  But we’ll be keeping it light for this one.  Pick a weight that you can get at least 8 reps with unbroken.  Yes, I know there are plenty of dudes at the Sweat Shop that can get way more than 8 with 135lbs., but don’t worry, just rep it out!  Break up your sets BEFORE you have to, don’t go to failure, aside from getting stuck with weight on your chest, you’re numbers will drop off much quicker if you open up with a huge set and go to failure.  We have six benches and we’ll stagger the start on this one so while you’ll likely be sharing a bench with someone, don’t feel obligated to do the same weight their doing.  As for the double unders, if you don’t have them that’s okay, just do singles and throw in some double under attempts along the way, 60 seconds later you’re done, regardless of how many you did or didn’t do.

A.) 3 sets Max Total reps, Strict Pullups

B.)  4 Rounds
1 min. ea. exercise, max reps
Bench Press – Rx’d 85/60  (ADV. 105/70) (BEEF 135/95)
Row/Bike Ski Calories
Wall Balls
Double Unders
REST 1 minute



JB just programmed this a few weeks ago and I wanted to repeat it, soon, so that people can potentially adjust their strategy going into this.  No need to go all out on the first movement, whether it’s the Bike/Row Buy In for Rx’d, or the Clean and Jerks for BEEF, going too fast early on won’t yield the best time… and you could feel like garbage for quite a while post workout.  One thing to keep in mind though, when we did this at the end of September, it was after Split Jerks, and doing them after Front Squats will definitely have an affect on your legs.

A.) Front Squat
ascending sets for 3’s
10 @ approx. 70-75 heaviest 3

B.) Rx’d & ADV.

Buy IN:15 Bike/Row Cal

then 3 Rounds:
10 C&J 95/65 (ADV. 115/75)
7 Burpees

30 C&J 135/95
30 Bar Facing Burpee
30 Cal Row



Dumbbell Thrusters!  I warned everyone they would be coming, Mark and Jen bought us a bunch of new dumbbells, so if you’re not a fan of DB Thrusters please direct complaints to them!  If you’ve never done them before be sure and get several warmup sets, with increasing load, so that you can get a true sense of what you are capable of.  With this workout there are a lot of exercises and skills, which means you may not fall exactly into one category or another (RX’d, ADV. BEEF), so get with the coach and we’ll be happy to help you “mix and match” to get the appropriate workout.  You’ll notice BEEF has handstand walks, but Rx’d and ADV has toes to bar or hanging knee raises.  We’re not using wall walks/shoulder taps or handstand pushups as all alternative on this one because handstand pushups elicit a different effect than walking on your hands and wall walks should be done for quality, not for time.  Lastly, if you’re going Rx’d only do situps if you are unable to hang from the bar and do hanging knee raises.  Several reasons I’ll go into on another post, but for purposes right now let’s just say it’s because there are situps on Thursday’s workout.

3 Rounds
12 DB Thruster 30-35lbs. men / 15-20lbs. women
1 Rope Climb

3 Rounds
12 Deadlifts 155/105
9 Burpees

3 Rounds
15 Hanging Knee Raises or Situps
300m Row


3 Rounds
300m Row
12 Toes to Bar

3 Rounds
12 DB Thrusters 40-45lbs. men / 25-30lbs. women
2 Rope Climbs

3 Rounds
12 Deadlifts 185/125
9 Burpees


3 Rounds
18 Deadlifts 225/155
9  Burpees

3 Rounds
400m Row
30 ft. HS Walk (15 ft. increments)

3 Rounds
12 DB Thrusters 50-55lbs. men / 35-40lbs. women
2 Regional Rope Climbs



Pacing on a 500 or 1000 meter row is important, pacing a 2000 meter row is an absolute must!  If this is your first 2K row, use one of your previous 500 or preferably 1000 meter row times to determine your approximate pace.  There’s probably some formulas out there that can give you percentages, but since I’ve recently done all 3 of these distances I’ll give you some some approximates based on my numbers.  2000m pace aprox. 25% slower than 500m pace.  or 2000m pace approx. 6.5% slower than 1000m pace.  (I just doubled checked w/ Rikus’ numbers and his 2000m row pace is also 25% slower than his 500m pace, and 8% slower than his 1000m pace).  So here’s an example how to find a good 2K pace based off your current best 1000m time.  If your 1000m time is 3 minutes and 50 seconds that’s an average 500m pace of 1:55, converted to seconds thats 115 seconds, multiplied by 1.07 to (to give you a 7% slower pace), equals 123 seconds, converted back to minutes give you a 500m pace of 2:03.  So set your damper at 5 or less, start out at 2:03 and it should feel pretty easy for the first half of the 2K.  If you’re still chillin’ with 600-700 meters to go, speed up your pace by a second or two.  If you paced it right you should be able to pick it up a bit for the final 150-200 meters. 

For fun and added incentive, any guy that goes sub 7:00, and any lady that goes sub 8:00 on the 2K row gets a free shirt!  Make sure you set your rower to count down, if you don’t know how, ask a coach, we’ll help you.

A.) 2K Row
(alternate options – 2K Ski Erg, 5K Bike, 1 Mile Run)

B.) Rx’d
10 Double Unders
50 Situps
10 Double Unders
40 Situps
10 Double Unders
30 Situps
10 Double Unders
20 Situps
10 Double Unders
10 Situps


Double Unders



Your choice between Clean & Jerks or Snatches on the minute for 12 minutes.  Those newer to the olympic lifts (6 months or less) are encouraged to go with 2 reps on the minute so that you may use a lighter load and get a bit more volume in.  Those who have been doing the olympic lifts and feel comfortable with the technique can choose 1 rep on the minute.  For these folks, try and warm-up to, and start the EMOM at approx. 85% 1RM.

For part B. choose an option that will allow you to do the pullups/muscle ups either unbroken, or perhaps 1 super short break on the 2nd or 3rd round.  Squat cleans are okay to be broken into singles, but should be quick singles.

A.) 12 min. EMOM
Rx’d – 2 C&J or 2 Snatch on the minute
ADV. 1 C&J or 1 Snatch on the minute


3 Rounds
5 Pullups
10 Squat Clean 95/65
15 Box Jump
**ADV. 5 C2B Pullups OR 115/75
**BEEF 5 C2B Pullups AND 115/75
**BEEF + 5 Ring MU  and 135/95



On the workout, the lunges for Rx’d and ADV. will simply hold the dumbbell however is most comfortable, most likely with two hands just under the chin.  BEEF will hold the single DB overhead.  If you don’t have great overhead mobility and/or mid-line stability, you may find this extremely difficult.  Do not put your body in a crappy position just to get the dumbbell overhead, go lighter or opt NOT to hold the DB overhead.  Likewise, will certainly be some ADV. or Rx’d folks that have no problem putting the DB overhead in an excellent position, if this is you, and you want to go overhead on the lunge (even if you aren’t doing the BEEF weight) go right ahead!

4 Rounds
403m Run
15 DB Snatch Rx’d 40-45lbs. Men/ 25-30lbs.  Women (ADV.20 Alternating ,  BEEF 25 Alternating 50-55lbs.  Men / 35-40lbs.  Women)
15 Lunges (holding 1 DB – same as snatch) (BEEF Single Arm OH Lunge) ….. all levels lunge in place, front or back step is ok



While this used to be a staple in our programming 8 years ago, we’ve gotten away from this over the past few years in favor of  heavier and higher skill gymnastics.  However, doing so can neglect a viable component of our fitness and miss out on a really high power output workout.  If you decide to skip this workout, do so because you’re at a football game, eating wings at Brodericks or enjoying some time with the family, don’t skip this workout because it doesn’t have a barbell or high skill gymnastics movement.  If you ARE doing it wear your leather gymnastics wraps to protect your hands on the pullups, and unless you are a pushup ninja, start breaking the pushups BEFORE you HAVE to, this should help keep you moving in the later rounds.

20 minute AMRAP
5 Pullups
10 Pushups
15 Air Squats


1 reply

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *