WOD #123 "Learn, Commit, Do, Repeat"

The esteemed author and speaker, Stephen Covey wrote in his book The 7 Habits of Highly Effective People, "To keep progressing we must learn, commit, and do–learn, commit, and do–learn, commit, and do again." 

What's interesting to think about, is that for many of us learning, committing, and doing something typically does not happen unless there is an incentive. We don't invest in learning unless there is a grade or certification involved. We don't buckle down and commit to our fitness unless there is a timeline– wedding, competition, challenge. And finally, we don't usually do something unless there is instant gratification. 

Sadly, but truly enough, incentives do not have the same positive, lasting effect as true motivation. True motivation lies in a person's want to do something, not because they have to do something or get something out of it. 

So reflect for just a minute, what makes you want to truly do something? Is it possible to love and hate the thing you want and need to do at the same time? Do you hate doing it, but love the way it makes you feel? What motivating factor will help you stay with your commitments through the good and bad times?

Need more ideas? Make sure to download the Synergy Scheduler and Worksheet.

Warm Up

​1:00 Jump Rope
10 Kettlebell Deadlifts
1:00 Jump Rope
0:30 Kettlebell Squat Hold
1:00 Jump Rope
10 Push Ups

Mobility

Advanced Stretches
10 Good Mornings 
5 Roll Overs

Upper-Body Series

• 10 Airmans
• 10 Pass Overs
• 10 Rows
• 10 Circles
• 0:20 Dip Down Hold

Strength

Today's focus is primarily on strengthening the posterior chain (group of muscles on the backside of the body– glutes, hamstrings, tricep, back extensors, trapezius, latissimus dorsi, etc.)

Deadlift [7, 7, 7, 7]
____, ____, ____, ____lb

Pull Ups [max, max, max, max]
____, ____, ____, ____ reps

Modifications

• Romanian Deadlift (or) 14 reps of Heavy Kettlebell Deadlift
• Banded or Jumping Pull Ups

Workout

Work through the following as quickly as possible.
​
2 Rounds
50 Kettlebell Swings
40 Band Dips
30 Swiss Ball Hamstring Curls
20 Front Squats
10 Band Pull Ups (you should be able to do these without a break)

Total Time: ___________

Modifications

• Jumping Dips
• Goblet Squats
• Bent Rows

Recommended Stretches

​Time Saver Stretching

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