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Strengthening Weaknesses Strategy

Big Austin. No one loads the Prowler the way he does.

The Sunday Hero crew. Good work guys.

At the NorCal Regionals earlier this month, Blair Morrison blasted through the 100 double unders in WOD 4 without stopping. Consequently he was the second person to the overhead squats (the last movement of the 100s WOD) and ended up finishing very high. He was the only person that I saw do all the double unders in a row. I asked him about it the next day and he said that he had been doing 100 double unders immediately after every WOD he did. Wow, what a great strategy. Take a skill based weakness and do it when you are the most fatigued.

So, here is the challenge. Identify three skill based weaknesses you have, or even just two. Let’s say double unders, muscle ups, and handstand pushups. Immediately after each WOD, do some combination of those weaknesses. Maybe it is 100 double unders. Or a 5 minute AMRAP of 2 muscle ups and 20 double unders, or 1 muscle up and 15 double unders. Or maybe max HSPU in 2 minutes, or 3 on the minute for 5 minutes. Or any combo your imagination can come up with.

Work those movements for two or three months straight, after every WOD. And the end of that time, a la Blair, those movements will never bother you in the middle of a WOD again.

Good luck.

And thanks for the idea, Blair. Good luck at the Games.

What movements do you need to work after each WOD? Please post to Comments.

Your moment of Zen, featuring local boy turned superstar Chris Sharma.


Clean (full squat)

2, 2, 2, 2, 2, 2, 2, 2 where the last 3 sets are as heavy as you can



10 Rounds with 1 minute rest between each round

5 Thrusters 11/80#

10 Pullups

100m Run


  1. Movements to work after each WOD: double-unders, snatches (or snatch drills or snatch balances), muscle-ups!!

    Love this idea!

  2. You talked to Blair?! We have the same strategy, thats why i’ve been working rings dips, handstand pushups, and double unders after wods. Although he’s a little more organized and systematic than me :)

  3. Daniel aka Danny

    Blair is so hot. He’s mine ladies

  4. Daniel aka Danny

    On a serious note, I would like to work on heavy overhead squats when fatigued. I seem to struggle at them when I’m breathing crazy hard…

  5. electra

    HSPU, double-unders, overhead squats (getting comfortable in the whole!) Danny let Anna have Blair, you have Elizabeth:-)

  6. Muscle-Ups and Double-Unders for me! :) Another great post, Sam. A great strategy by Blair and, Sam, good thoughts on how we might explore implementing it.

    …Girls, this is for you; ….

  7. Great Idea!!!!!!!!!! I will definetley be working on my double unders and ring dips…………

  8. this is great advice in general, my only tweak (which I currently practice to very good success) is to prioritize weaknesses, so although yes working on them in the first place is important, if we’re talking about a strength skill or a complex motor pattern engram we’re trying to nail, do them before a wod. I’ve been able to move skills forward by always having a drillz and skillz after warming up before tacking strength or metcon, this way I’m fresh and learning it right, usually once learned i’ll move it to post wod so I can work on cleaning it up and working competency when fatigued, but only after learning it correctly in the first place.


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