You are only as successful as you train your mind to be!

Skill/Strength: Run/ Kettlebell



3 Rounds for time:

400m Run

21 Kettlebell swings (53lbs/35lbs)

12 Pull-ups

This is a classic benchmark workout the promotes a fast pace from the very beginning and fast transitions between movements. Faster athletes can finish this workout in under 8:00. However, this workout can be a great workout where many athletes can complete it as prescribed. For today allow athletes to take up to 15:00 to complete this workout.



Skill/ Strength: Thruster


7 Rounds for time:

7 Strict pull-ups

7 Thrusters (125lbs/85lbs)

This is a twist on the classic benchmark workout "Fran". The pace overall will be slower than "Fran" due to the strict element on the pull-up and the increased load on the thruster. A good goal would be to have no round last longer than 2:00. Faster times on this workout could be under 8:00-9:00.

Strict Pull-ups: The volume accumulates to a moderate amount of reps. It is recommended to reduce reps per round or modify the movement that if max capacity of strict pull-ups is under 10 reps. The thruster load is challenging but should allow for at least the first 3 rounds to be completed unbroken.



Do your goals inspire you? It’s a good question to ask yourself from time to time especially when workouts come up that you particularly dislike. Take today’s running WOD as a challenge to push yourself both physically and mentally.


5K Run

*Workout (~30:00)

*Compare to:

November 22, 2018

July 24, 2018

April 23, 2018

October 23, 2017

April 14, 2016 "