Death By Endurance WOD
E5MOM
RX 400m Run / SC 300m
3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up
Add after each round.
3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up
Go until athletes can not complete work in the 5 minutes
Workouts
Saturday 2/14
WARM UP
3 rounds:
1:00 jump rope
10 alternating bird dogs
10 air squats
3 rope climbs to standing
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
27-21-15-9
Ski erg
Deadlift
RX: (225/155)
55+: (185/125)
*High intensity effort. Push athletes to rest as little as possible between sets of deadlifts and set a fast pace on the ski.
Friday 2/13
WARM UP
5:00 quadrapedal movement
3 rounds:
10 calorie row
10 wall ball
SKILL
EMOM 10:00:
3 wall walks
*Focus on taking the fewest steps possible. Maximize rest time between sets.
WORKOUT OF THE DAY
“No Easy Way Down” – WZA #1
40/32 calorie row
40 wall balls
4 rope climbs
30/24 calorie row
30 wall balls
3 rope climbs
20/16 calorie row
20 wall balls
2 rope climbs
10/8 calorie row
10 wall balls
1 rope climb
RX: (20/14)
Lv2: (30/20) Legless RC
*Endurance stimulus. Athletes need to set a conservative pace and try to maintain for the duration of the workout. 25:00 time cap.
Thursday 2/12
WARM UP
2 rounds:
10 cat and cow
1:00 foam roll lats
1:00 Samson lunge
3 rounds:
10 ring swings
10 good mornings
10 burpees
SKILL
EMOM 10:00:
1-5 ring muscle up OR ring dip
*Athletes can adjust the target number from set to set. Focus on quality repetitions
WORKOUT OF THE DAY
On a 22:00 clock…
5 x 2:00 AMRAP:
10 ground to overhead
10 bar facing burpees
10 toes to bar
-rest 3:00 between rounds-
RX: (95/65)
*Emphasis is on movement economy. Move efficiently and quick, but not at a sprint. Always start on the ground to overhead, and challenge athletes to improve their score each round.
Hybrid
SKILL
Deadlift
5 x 5
WORKOUT
Complete 8 tabata intervals for each exercise:
Wall balls
Burpees
Abmat situps
Ice skaters
*Score lowest set for each exercise.
Wednesday 2/11
WARM UP
400 meter easy run
500 meter easy row
2 rounds:
10 dying bugs
10 KB deadlift
10 push ups
2 rounds:
10 hanging shrugs
10 kip swings
10 ring rows
SKILL
EMOM 9:00:
1) 10 strict pull up
2) 20 kipping pull up
3) rest
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
21 kb swings
12 calorie row
RX: (24kg/16kg)
*Coach athletes to run at about 80% pace and do KB swings unbroken. Heart rate should be high but not a sprint. 12:00 time cap.
Tuesday 2/10
WARM UP
10:00 dodgeball with “Doctor”
*When athletes are hit with a ball they are frozen in an air squat for for as long as they can hold. Each team has one designated doctor who can unfreeze team members. Once unfrozen they are back in the game. If athlete stands up they are out. If the doctor is hit, they are also out. First team to eliminate all opposition wins.
SKILL
E2MOM 10:00:
Power clean + hang squat clean + front squat + jerk
*Build to heavy.
WORKOUT OF THE DAY
E4MOM 20:00:
5 bench press
10 KB row right
10 KB row left
10 KB Bulgarian split squat right
10 KB Bulgarian split squat left
RX: (185/125) (24kg/16kg)
55+: (155/105) (24kg/16kg)
Lv2: (225/155) (32kg/24kg)
*Push for heavier weight on the bench press. For split squats, hold KB in left hand if right leg is forward and vice versa. Coach athletes to pause at the top of each squat to make sure they fully extend. Score total reps completed.
Hybrid
SKILL
Back squat
5 x 5
WORKOUT
5 x 500 meter row
-rest 1:00 between intervals-
*Score total time.