WOD Overview 1/17/22


Happy MLK day! Today each piece has a little test within themselves. For the AMRAP and max distance sections, these were intended to have you hone in on your distance and amrap barometer for 10 minutes. The heavy lift in the middle is a fun little challenge to see what you can hit under a little fatigue. 5 minutes is not much time, but that’s ok. Warm up early and get some reps on the barbell before you start the first section. Expect to only have around 4-5 solid attempts so choose your weight changes wisely and timely.

Max Distance Run, Row, Bike, or Ski

Build to challenging 1 Rep Clean and Jerk or 3 Rep Deadlift

AMRAP IN 10 Minutes
3 Pullups (ADV: 5)
6 Pushups (ADV: 10)
9 Air Squats (ADV: 15)
70m Run


I am piggy backing off of Bri’s 3 position programming from last week. I coached it last Friday and noticed that we still need some work on positions. For newer folks, learning the positions is a must, and for experienced lifters reaching a plateau on the lifts, might find the fix in one of these positions. Most times, the transition from knee to high hang is where things go wrong (extending prematurely). A little tip to conceptualize… think of position 1 is the power position, it’s not until we are here that we begin extending the hips and knees violently. This is where we are at our greatest mechanical advantage. The bar is in the center of our body. Since the knee is the furthest we are away from the bar, I call this the loading position, we are not thinking fast here yet, just transitioning the bar to the center of our foot which SHOULD happen at the higher thigh/hip. The finisher is a fun one! A couple of the coaches did this one. Because the reps are shorter you can go pretty hard the entire way!

Compare last week.
Every 90 second for 15 minutes
3 Position Clean or Snatch
(High, Knee, Floor)
(ADV: 15 Minutes to build to heavy single of the complex. TNG)

21 Calories Any Machine
10 Shoulder to overhead 95/65, 115/75, 135/95 (Bison: 7 STO @ 185/125)
15 Calories Any Machine
8 Shoulder to Overhead (Bison: 5 STO @ 185/125)
9 Calories
6 Shoulder to overhead (Bison: 3 STO @ 185/125)


The 2 minute rests on today’s workout should give you ample time to recover for each piece, so my intention is for you to push the calories and runs. 2-3 minutes per round for each section is a good guide but note that whichever sections you do later will be slightly longer. Deadlift weights should be something you can do unbroken but if needed 1 break is OK. As expected.. the run and deadlift section is the burner. Be prepared to be sucking wind after this part.

***ADV and OR Beefy go in reverse. Whatever fits!
3 Rounds
15 Cal Any Machine (ADV: 18) (Beef: 20)
20 Double unders (ADV: 30) (Beef: 50) (Bison: 70)

-rest 2 minutes-

3 Rounds
403m Run
12 Deadlifts 135/95, 165/115, 185/125

-rest 2 minutes

3 Rounds
70m Sled Push 45/25, 90/45, 135/90 or Farmer Carry 45/25, 50/35, 70/45
2 Wall Walks or :40 sec plank or static hold (ADV: 3 WW) (Beef: 30ft HSWALK) (Bison: 3 Wall Walks + 30ft HSwalk)

I like this format for squatting as it allows you to build some capacity whilst the reps go down. I encourage you to do 2-3 working sets at each rep range and not just shoot for a PR single. Have fun with part B. You get to choose your pain!

Back Squats
*sum of your best 3 sets.

“How do you want it?”
2 Rope Climb (ADV: 3) (Beef: 4)
30 Wall Balls
30 Russian KB Swings 53/35, 70/44, 70/53
30 DB Lunges (held anyway) 45/25, 50/35, 70/44
403m Run


The inspiration from this was an old “open prep” workout we used to do. The intention was to work with bigger sets without a ton of cardio rest and to not worry about finishing it all. I will keep that same focus today with the 25 minute CAP so please don’t feel discouraged if you do not finish it all. Use it as a baseline for next time, especially those of you who are doing ascending weights and want to attack it again in a couple months. Rx’d and ADV will be the more “intense” cardiovascular option while beef and bison will be more muscle endurance and taxing on the grip/midline. Linking the lighter weights should be fine but as the weight gets heavier, doing singles will probably manage the heart rate and fatigue best. Note that the barbell reps for beef and bison are different 12/15 but the ascending weights are the same.

25 Minute Cap

5 Rounds
15 Situps or Hanging Knee Raises (ADV: 10 T2B)( Beef: 12) (Bison: 15)
12 Burpees (Beef: 15) (Bison: BFB)
9 Power Cleans 95/65, (ADV: 115/75) (Beef 12/Bison 15 @Ascending weights 95/65, 115/75, 135/95, 155/105, 175/125.
200m Run

Mix and matching is encouraged by skill level, but the wall balls and db snatches should be done in 1 or 2 sets for rxd and adv. Pullups can be scaled down to 7-10 for those of you who might struggle maintaining 12 each round under 90 seconds.

Buy in:
1600m Run or 2k Row or 5k/4k Bike (Bison: 1.5 Mile Run or 3k/2500k Row, or 8k/7k Bike)
3 Rounds
18 Wall Balls (ADV: 20) (Beef: 25)
14 DB Snatches 45/25, 50/35 (Beef: 7 Power Snatch @ 95-115/75-65) (Bison: 5 Squat Snatches 135/95)
12 Pullups (ADV: C2B) (Beef: 6/4 Bar Muscle ups) (Beef: 8 BMU) (Bison: 10 BMU)
200m Run or Row or .5k Bike (ADV: 403m Run or Row, or 1k bike)

Since there are a lot of 20+ minute workouts this week, I wanted to keep this one shorter and more intense. Note, the run is after the completion of the 15’s and pushups, and then you will start back at 3 when you return from the run.

AMRAP in 18 minutes
3-6-9-12-15-403m run
Single DB Step Ups 35/15
Calories of choice
* 6/4 Pushups after each set (ADV: 8/6 or 4/2 HSPU) (Beef: 6/4 HSPU) (Beef: 8 HSPU)