Conditioning & Strength – Tue 8.16.16

 In W.O.D.

The Compound’s conditioning work takes form in a CrossFit portion of the training called the WOD (Workout of the Day).   This is our volume work, also referred to as accessory work, metcons, cardio, or conditioning. This really can be whatever you like.   This portion of training depends on the end goals, how you feel, and how you choose to approach the Conditioning.  Do you want to go heavier, go heavier, if you want to go faster, lighten the load and move faster.

But, when it comes to training (fast or heavy), there is no 80% good/ 20% slop on movement.  You must strive to maintain posture and position. “Perfect” movement, regardless of how fast you want to finish your training, is the ultimate goal. The WOD is NOT a test. It is a tool to improve conditioning; to keep you in good enough shape to regularly attack the Strength workouts, which will in turn benefit your conditioning, because you will have the strength to maintain posture and position!  Full Circle!

Strength:  Deadlift 2-2-2-2-2

Conditioning: As many rounds as possible in 14 minutes:
– 5 Power Cleans (Performance: 185/125#, Fitness: 135/85#, Health: as heavy as possible)
– 10 Lateral Burpees over the bar
– 15 Abmat Sit Ups


Built to Last Fitness Podcast is The Compound’s Podcast.  It’s a discussion on fitness and living a healthy lifestyle. We discuss a wide array of topics ranging from; weight loss, weight training, CrossFit, nutrition, fitness shows, gyms, outdoor activities, bodybuilding, supplements and anything in between. Our goal is to help you in your fitness lifestyle and live a strong and healthy life. Brought to you by The Compound Strength & Conditioning – Home of CrossFit Vacaville North.

Subscribe to “Built to Last Fitness” on iTunes or Stitcher Smart Radio or Soundcloud!

Share with your friends and give us a 5-star review!

Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.