WOD #130 "Perseverance"

In our lifetimes, we will all be faced with challenging moments that test our resolve and grit to not quit. Whether it is a moment of difficulty, a day, or a longer amount of time like getting over a sickness, a big life transition like a career change, move, or start of school; remember that tough times pass. 

For example, Picasso created 100 masterpieces during his lifetime. What many people do not realize though, is that these masterpieces were the best out of 50,000 pieces of artwork¹. That is a 0.2% success rate, people!

"If you want to make your dreams come true you better get ready for the long game. Life is not a one and done." - Mel Robbins

Or maybe you've heard the name, James Dyson? Yes, creator of the famous Dyson vacuum. He developed over 5,000 prototypes before he finally settled with his final model. 

These incredible stories are only two examples in a world in which we have so many amazing examples, both past and present, of people who persevere through trying times. ​Today, test your perseverance by taking on the workout below.

Warm Up

Progressive Run, 5 minutes
Start very easy and increase your pace or incline slightly every 0:30 seconds.

Mobility

​Dynamic Warm Up
Upper-Body Series

Strength

Back Squats [10, 7, 7, .. 5, 5]
If you have a little longer in your workout today, build up to a 5RM Back Squat.

Workout

Complete your 600m run then with as little rest between the two exercise series as possible, complete 15 medicine ball cleans and 15 animal push ups, then 12 of each, then 9, and so on until you get to 3. Do the same for the others.

600m Run (.37)

15, 12, 9, 6, 3
Medicine Ball Cleans
Animal Push Ups

600m Run 

15, 12, 9, 6, 3
Cripplers
Curl to Shoulder Press

600m Run

15, 12, 9, 6, 3
Deadlift
Dips

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Trainer Notes

1. Find the full movement breakdowns of Medicine Ball Cleans, Animal Push Ups, Cripplers, and Curl to Shoulder Press in the Essentials Program or Advanced Library.
2. Modifications: 

• Animal Push Ups: drop your knees on the push up itself.
• Cripplers: step back into the lunges instead of jump.
• Deadlift: use a Kettlebell if you aren't comfortable with the barbell yet.
• Dips: use a band or do jumping dips if your strength isn't quite there yet. 

Essentials

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References

¹​ Robbins, Mel. The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage. United States of America: Savio Republic, 2017.