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Back Off WOD 8.14.13

3 Rounds NFT of:
9e Rev Lunges
15 Push-Ups
21 Hollow Rocks


Perform 4 Work Sets of the following Couplet:

Single Arm DB Press, heavy 8e
Bent Over DB Row, Heavy 12e

Limit your weight by your non-dominate arm.

8 Rounds of:
6 Heavy Kettlebell Swings
6 Seated Box Jumps

Rest as needed between rounds. If you can easily clear a 30" box from a seated position, decrease the box height and add some light dumbbells in your hands.

Just a few dudes getting their erg sprints on

Next Cycle Template

Below is the template for what you'll be seeing for the next 6 weeks of programming starting on Monday. The following template will be very different that what many of you have seen over the past few months. Our goals are to incorporate more gymnstics based strength work, increase your overal work capacity and continue and expand our work on the olympic lifts.


  • Inversion Strength: Develop strength and familiarity with being upside down on your hands. We'll cover everything from Handstand Push-Ups to basic wall walks. Programming will gradually increase in difficulty and be split between fitness and performance.
  • Short WOD or NFT Assistance Work


  • Heavier, medium length time domain WOD.


  • Snatches
  • Back Squats
  • DIY Cash Out


  • Longer Duration WOD


  • Cleans
  • Front Squats
  • DIY Cash Out

Post thoughts to comments.
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Reader Comments (30)

seated box jumps = shit im scared of = midnight WOD anxiety.

Stoked about the new programming!

August 14, 2013 | Unregistered CommenterGracie

Oooo this sounds interesting! Not so sure about the the inversion stuff but all the more reason to do it. Looking forward to the longer WODs.

Don't be scared about the seated box jumps. I was scared, but JB insisted they were fun. They actually were!

August 14, 2013 | Unregistered CommenterAmy

I really like this change-up, especially the inversion stuff. Could use some practice on my handstand walks.

August 14, 2013 | Unregistered CommenterMatt Katz

Left a Bag full of empty Tupperware in the changing room last night, along with my umbrella. I'll be in for them midday.

August 14, 2013 | Unregistered CommenterMichele

AH! My dreams are coming true! I love love love this new programming.
I am totally gonna walk a handstand mile by the end of this! (okay, that was a total lie. please no one hold me to this, I haven't had my coffee yet.)

August 14, 2013 | Unregistered CommenterLindstar

Love the new programming as well! Excited to work on inversions and Olympic lifts.

Complex today at 40, 45, 50, 50

KBS at 40kg, Box Jumps at 30" and worked up to 15# db in each hand, at which point I almost fell on my face on the 6th rep and decided to call it there. Got 7 rounds before time ran out.

August 14, 2013 | Unregistered CommenterDan L

I'm a little sad that there won't be pressing or deadlifting, but god knows I need help with handstand work. I KNOW I'm strong enough to do one, I just can't seem to kick up to the wall consistently. So I'm looking forward to working handstands under a coach's eye, rather than repeating the same mistakes over and over on my own.

DB work with 25#, which was just hard enough. KB first round 28kg, all other rounds at 32kg. That sucker is HEAVY! Box jumps at 20" -- I didn't expect to be scared of these but it was totally unnerving!

August 14, 2013 | Unregistered CommenterStella

So much to say. Great 6am surprise Wednesday class with McDowell & Noah. Liked this backoff WOD. Worked the complex @ 30#. Then 7 rounds of the KB/BJ couplet with 2 pood KB. First 4 rounds 24" box, then 30" box.

LOVE the new programming. Super, super excited for inversion Mondays. And the BSQ/snatch day. WOOT.

Last 3 days to support ioby! Cashmob ends Friday August 16. Donate at ioby.org/cashmob.

THANK YOU YOSHI AND CLOYDE for your support!

August 14, 2013 | Unregistered CommenterCharlotte

Excited about the new programming!

6am with McDowell and Noah. Felt a bit off this morning since I gave blood yesterday - could be the loss of blood or the huge amount of energy I expended being nervous about it. Took Charlotte's advice to drink some coconut water. Did the dumbbell work with 20#, which was just right for today. Used the 24kg KB for most of the swings, with the 20kg on the front/back end. Too light, but right for today. 20' box for the jumps, working up to 10# DBs by the end.

August 14, 2013 | Unregistered CommenterRebecca C

Hey Dan-I think the highway in Idaho was the Rt. 93 scenic byway on the Salmon River (http://www.idahobyways.gov/byways/salmon-river.aspx)-gorgeous!

August 14, 2013 | Registered CommenterRachel Presa

Mondays!!!! and Saturdays Wooot.

Nice write up of Bekka: http://scouted.in/nyc/bekka-palmer/

August 14, 2013 | Unregistered Commenterk2h2

Deload week after the meet...

Squat: 300x2x2
Bench: 170x2x3
Hang Clean: 145x2x2
HIIT: Five 20 sec prowler pushes with 1:40 rests

Deadlift: 335x2x2
Press: 125x2x3
HHIT: Five 20 sec Erg sprints (40+ strokes per min) with 1:40 rests

August 14, 2013 | Registered CommenterRob Is

Really looking forward to the new programming. I love long WODs and could really use some work on my oly lifts. Excited about Monday skill work too.

August 14, 2013 | Unregistered CommenterSpencer H.

Thanks Rachel!

August 14, 2013 | Unregistered CommenterDH3

Status update: I love seated box jumps.

August 14, 2013 | Unregistered CommenterGracie

Pumped about the next cycle. Can't wait to get upside down.

So I've learned so far that the gift of back off week is not rest. It's that when I'm not doing anything for time, while drilling form and continuity, I’m able to increase weight, jump higher, and run stronger. Lifting heavier at a controlled pace feels like good progress for the future when a timed WOD shows up. Let’s see if I can keep it up for more than 6 reps!

August 14, 2013 | Unregistered CommenterJosue

6am private with Josh. Worked up to 132# on a snatch complex. A few misses at 132#. Pull was good, but I wasn't pushing up on the catch. Worked up to 187 on the clean and jerk. Cleans were easy. Last two jerks were a little out in front and unstable. Conditioning was 3 4min rounds of 500m row, max muscle-ups in the remaining time with a 2min rest between rounds. The rows were all around 1:39. Did 6, 6 and 2 muscle-ups. Arms had no pulling left for the MUs on the last round and I failed 2 attempts.

August 14, 2013 | Unregistered CommenterPeter

will this new cycle still make me swole?

August 14, 2013 | Unregistered CommenterLuca

Luca raises a very serious issue. I think we need to work inverted bench press into the rotation.

August 14, 2013 | Unregistered CommenterJay

Status update: I love seated box jumps.

August 14, 2013 | Unregistered CommenterGracie

This new cycle looks like it's going to be fun!! Yay handstands! @Lindsay- emmm... three laps around the block, or would you prefer a more scenic route?!

8am with Noah.

One round of DB work at 20# but felt too heavy so switched to 17.5# after that. Stupid left arm.

Seated box jumps were scary at first but I moved up to the 24 inch box for the first time ever. I wasn't exactly landing without a thud but it was nice to know I could do it!

KB swings- started at 20kg moved up to 24kg then 28kg and did the last two rounds at 32kg, which I would never have dreamed of doing if Noah had not told me to. That was pretty amazing and extremely heavy!

Stayed after class for Whitney's yoga class which was great! Very relaxing and not too taxing. Learned some new stretches and, actually, a lot of the work we did was in areas in which I was really tight from Crush Week, so it was perfect timing as well. I am excited to start doing this regularly and will be interested to see how the classes progress.

August 14, 2013 | Unregistered CommenterCharlie

Make up post from yesterday.

I cant comment much on the programming from the past few weeks, being that I wasnt that consistent with my time at the gym. Overall it seemed like a really focused approach that seemed to pay dividends for many people.

One thing I did notice is that we spend a lot of time on mobility - which obviously makes sense. I know the coaches are very diligent in trying to ensure that nobody gets injured due to bad positions and not being properly warmed up. I am guilty of not spending as much time on mobility as I used to for all the same reasons/excuses as everyone else. Time, work, etc.

However, I think at some point athletes need to be responsible for stretching and mobilizing before class, based on what we learn in A/R or by reading the books that SBK ordered. Obviously teaching us in class is needed as well, I just found it to be a little excessive. I did feel a bit rushed when warming up to heavier weights, and I am equally nervous of injury from going too heavy too soon as I am from not being mobilized.

Have the coaches thought about this? I know one of the pre-requisites for AOTM in the past was to come in early and mobilize. Is there a plan to get back to this?

Maybe I am way off base. In no way am I slandering mobility or the need to focus on it...just opening up the conversation.

With Love Always.


August 14, 2013 | Unregistered CommenterDH3

TWO two-lift days??

This programming is definitely different, but I'm excited for it. Glad the snatch will be sticking around -- and equally stoked for the clean to come back.

Also, I'm SO looking forward to Mondays now. Double yes!

August 14, 2013 | Registered Commenterjen stop

Beyond my wildest dreams

August 14, 2013 | Unregistered CommenterLauren

people who were in the gym after 8pm last night:

I mistakenly left a heavy, mid sized black umbrella with a corporate logo on it in the gym, and it is not here now. please please return it if you borrowed it.

August 14, 2013 | Unregistered Commentermichele ma belle

Nice pic today, "Bros before Rows".

August 14, 2013 | Unregistered CommenterDan E

oooooooo sarah, can you overhead squat me next?

August 14, 2013 | Unregistered Commenteruzef

Power Snatch

Clean+Front squat+jerk

Clean Pulls

August 14, 2013 | Unregistered CommenterJakeL

Greetings from Vancouver. Just dropped in at another box. Had a standard away-from-home workout. Nothing terrible. But that experience, coupled with today's blog post, seals the deal for me: we have the best gym in the world. Thank you to management for continuing to mix things up. To all of the coaches, don't let this go to your heads, but you're so good at what you do. Like, so much better than other coaches. I take it for granted sometimes. And then I go hear someone else (try to) explain the snatch and I realize how lucky I am to have you. So thank you.

Love and miss you all. Can't wait to be back on Monday. In the meantime, I'll be getting my functional fitness on in Whistler.

August 14, 2013 | Unregistered CommenterKMo

8 am with Noah. Those seated box jumps looked impossible but I was happy to have been able to do them! I also want to put in a plug for Whitney's yoga class. It was great to relax and unwind after class. It wasn't too tough but it felt really productive because I'm so tight. Like Charlie said, I'm excited to see how the class progresses.

August 14, 2013 | Unregistered CommenterBreebree

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