WODS for the Week of 8.30.20


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HOA Endurance Challenge WOD #2

Here is the HOA Challenge WOD #2

This is a team and partner WOD. You can always adapt these and test them how you want.

Equipment needed.

100/70 lb D Balls (rX+ 150/100) or 135/95 Clean and Jerks (rX+155/115)

Ski Erg. No ski erg sub with rower or assault bike calories.

Jump Rope

Measure out 12 foot increments up to 48 feet total.

Scaled/Masters Division (rX+ version for RX division) 


Each team will perform the following reps and will alternate each round.

When one pair completes the reps, then pair two will perform reps.

Workout will begin with Pair One performing the 3,6,12, 24 reps.  Pair Two will be on Ski Erg for Max Calories. When Pair One completes the round, then Pair Two will do the 3,6,12,24 reps, Pair One will go to the Ski Erg for continuation of the Max Calories.

Each pair will alternate back and forth on the ascending reps scheme until completion. As a team you will accumulate Max Calories on the Ski Erg during the entire duration.

D Ball Cleans each athlete 3,6,9,12 or Clean and Jerks 135/95 (rX+ 155/115)

Synchro Parallette Push Ups 6,12,18,24 or (Handstand Push Ups for rX+)

D Ball Carry (Bear Hug) Down and Back 24 feet(12 feet and back), 48 feet (24 feet and back), 72 feet (36 feet and back), 96 feet (48 feet and back.

Double Unders simultaneous until completion by both athletes 24, 36, 72, 96. Once an athlete is done with there DB Carry they can go into the DUS.

Workouts for the Week of 8.30.20

Monday 8.31.20 @5:30 pm

serpentine draft

The run course will set for each athlete to run to the 400m (200m) turnaround mark, rest time, and back to start line, and so on.

Round One:

200m, 10 seconds rest,

200m, 20 seconds rest,

200m, 30 seconds rest,

200m, 40 seconds rest,

200m, 50 seconds rest,

200m, 60 seconds rest.

200m run. Done.

200m recovery walk back to start line.


Round Two:

200m, 60 seconds rest.

200m, 50 seconds rest,

200m, 40 seconds rest,

200m, 30 seconds rest,

200m, 20 seconds rest,

200m, 10 seconds rest,

200m run. Done.


This is a Speed and V02 Max type workout. There will be high intensity runs with higher rest rates down to lower rest rates which is a speed threshold.  The pace will be determined by each athlete and should range from a moderate pace to fast pace each interval.


Push through the 200 meter intervals with various resting times. Keep pushing through and get your rest.


Take deep breaths and move a little bit with a small 10 meter recovery walk after the longer interval rest times. Get on start line and stay within your rest time periods.


We will score two rounds for time. Each round will have 1400 meters total. The entire workout will be 2800 meters. The goal is to have the same times for each round.

Thursday 9.3.20 @5:30 pm

Mile Time Trial

We will do an extensive warm up and some drills to be properly warmed up for our time trial.

This will be an all out effort in running a mile.


Nothing fancy here, just run a mile for time.


The purpose is to establish a baseline for your mile time and find your pacing for various workouts.


Find a pace you can maintain each 100m increment. Breathe and keep moving.


Total time.





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