WOD#134 "Discipline"

Discipline is one of the most largely talked about, yet under acted upon virtues of the 21st century. Yes this is my opinion, yes this could easily be debated; but, do we really want to argue the opposite?

​A few facts that support my hypothesis are that 80% of people fail their New Year Resolutions by February, that the average American struggles to go longer than 10 minutes without checking their phone, and that ​50 million Americans, or 1 in 7 people, eat fast food everyday. 

Excuses as to why we become undisciplined?

• Not enough time
• Not enough energy
• Not enough money

If it's important enough to you, you make time. You go to bed earlier, hydrate, and eat healthier. You save up money or stop wasting it on things that don't matter. 

So stop saying it's because you don't have enough. You have, and are, more than enough.

Warm Up

2:00 Row
10 Air Squats
10 Swivel Lunges
10 Good Mornings

Mobility

Squat Therapy

• 10 Assisted Depth Squats
• 10 Bar Squats
• 10 Wall Squats
• 10 Overhead Squats

Upper-Body Series

• 10 Pass Overs
• 10 Circles (5R/5L)
• 10 Rows (5R/5L)
• 10 Airmans
• 10 Scapular Mobilization

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Strength

Front Squat [5, 5, 5, 5]
>Hollow Hold [4 x 0:30]
Build up to a heavy front squat that you can do 5 times, then start your first set of four. Superset (perform immediately after) the Front Squat with a Hollow Hold for 0:30. 

Workout

3 Rounds
500m Row
25 Wall Balls
25 Kettlebell Swings @ 30-50lb.
50 SwissBall Jackknives
1:00 Rest

Modified Version

3 Rounds
350m Row
25 Air Squats
25 Kettlebell Swings @ 20-25lb.
25 SwissBall Roll Outs
1:00 Rest

​Trainer Notes

1. The objective here is to get through the workout as quickly as possible. Take minimal breaks between the movements and focus on knocking out one chunk of the workout at a time. 
2. Work to keep your pace on the rows consistent, my recommendation would not to go out too hard on the first one. 
3. Record your total time in the comments, as well as weight used on the Kettlebell Swings and Squats!

Recommended STretches

Time Saver Stretching

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