200406 wk 15 Gym Programming

Monday – April 6, 2020 – 200406

Context: Practice –

Dynamic Warm Up Option: St Petersburg KB Warm Up Flow – 100′ Suitcase Carry each arm, 100′ OH Carry each arm, 2L/2R Turkish Get Up, 12 Russian Swings, 8 (4 per side) Front Rack or Overhead Squat, 30s Floor Scap Stretch, 30s Psoas So Good stretch –

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 6×4 Back or Box Squat 11 of 12 (6 sets of 4 reps, same weight across, 80-90%)

Super Set: 6×6 Single Arm Ring Row or DB Bent Over Row (6 sets of 6 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Legolas Greenleaf”

AMRAP in 6 min

8 LH DB Power Snatch (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb)

30′ OH Lunge with DB in left hand

8 RH DB Power Snatch (same)

30′ OH Lunge with DB in RH

100m Sprint or 30 Double Unders, 3 Burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round. Scale Up: 35/50lb DB

Compare to: April 23, 2018

Coaching Tips: Make sure to catch the dumbbell overhead with a straight active arm, keep your thumb pointed behind you and your shoulder in good position also make sure to stand all the way up. On the lunges make sure you don’t step too far or short, your knee should be right over your ankle. As you stand up drive through the heel of your front foot.

Optional ‘Cash Out’ or Hypertrophy: 2 min Row, 1 min Toes to Bar or Sit Ups, 2 min Row, OR 3 sets of 10-15 Strict Toes to bar in a super set with 12 Loaded Hip Extensions

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Power Snatch p. 438, Running p. 269

Read more

200330 wk14 Gym Programming and Surviving the Coronapocalypse

Hey Everyone!

In case you missed it when it came out on social media, here is our “Corona Virus Gym Owner Survival Guide”.

Also, don’t forget to review our “Online Coaching and Accountablity Series” to brush up on your one-on-one and remote skills!: https://gymprogrammingbasic.zenlearn.com/categories/337202-customized-programming-program

Corona Virus Gym Owner Survival Guide.png
As many parts of the world are going into shut down mode for the COVID-19 Corona virus, there is a lot of uncertainty about how this will affect our own individual lives. This includes what we should do about our fitness businesses.

In some locations, gyms are closing or limiting hours to prevent the spread of the contagion. In others, people are selectively deciding to not go out (known as ‘social distancing’).

No matter how you feel about the virus, it is important that we acknowledge that prevention of the spread is important. Businesses that decide to have reduced operating hours or limited capacity are making a choice to take a financial hit to help reduce the spread of the virus. Individuals who are opting to stay home are disrupting their own lives (and possibly taking a financial hit) to do their part as well.

We should not judge these folks too harshly. Because of the exponential nature of the spread, even small steps early on can make a big difference over the long term.

My personal opinion at this point is that the biggest threat isn’t to most people’s personal health, but the fast growth overwhelming medical system (and secondarily the economy). There are a limited number of care givers, medicines, devices, space, that can be used to treat people. If this gets out of hand in many areas, like it did in parts of China and Italy, the amount of people getting sick and/or dying will go up significantly because treatment will be more difficult. It will also extend the duration of the impact to people’s lives and the economy.

As a gym owner, there are multiple things you can do to navigate this time of uncertainty to minimize any setbacks to your business and/or create opportunities for the future.

(If you want more help deciding if you should close or not, try using this tool from the article linked above to estimate your risk. Employees = members. EDIT: It was a spreasheet you could ‘make a copy’ of, but it might be overloaded due to traffic. It still has great information to help you decide).

Situation 1: Gym Stays Open (mostly)
If you are in an area where there is limited exposure and low chances of an outbreak, you may decide to stay open.

First and foremost, people need to feel safe. Make sure you are educating people on how to minimize the risk and what steps you are taking to minimize the risk. Disinfecting equipment, keeping doors open to maximize airflow from outside, keeping people spread out, doing as much as possible in the sunshine, etc.

That said, there is still a chance that some people will decide to stay home rather than go to the gym. If you decide to stay open but attendance is down, consider changing you hours.

Reduce the number of classes each week because they are not filling up.
Create more Open Gym opportunities for those who want to train but do not want to be near crowds. Arrange sign-up slots like a class so the gym is limited capacity based upon your square footage. It is recommended that people stay 2m (6ft) apart. That means roughly 4-5 square meters or 46-40 square feet of space per person. Divide your training area by these numbers to get your capacity (4000 sq.ft / 40 sq.ft = 10 maximum, 6-8 might make more sense due to people sticking around longer than an hour).
Provide ‘at home’ workout options for people who are coming to the gym less frequently (or not at all). See below for more details.
Situation 2: Gym Only Open Very Limited Hours
Another way to provide value to members is to be closed completely (or Open Gym only) on certain days. Thursday and Sunday are the easiest to be closed on, but you could also look at Tuesdays and Saturdays.

For example:

Monday, Wednesday, Friday: 6am Class, 9am Class, 10am-2pm Open Gym, 5pm class, 6-7pm Open Gym.

Tuesday: 9am-7pm Open Gym

Saturday: 9am Class, 10am-12pm Open Gym

Thursday, Sunday: Closed (at home programming provided)

This will allow people to come to the gym 1-3 days per week and do the movements/programming they cannot do at home (use the rowing machine, use the pull up bar, lift heavy barbells, etc.).

The programming should reflect this. Avoid doing movements in the programming that are little to no equipment on the days you are open. Save the limited/no equipment movements for when people will be training from home.

Situation 3: Gym is Closed
If you decide to close the gym, or are forced to because of the risk, there are still things you can do to provide value and piece of mind.

One of the best things you and your coaches can do is reach out to each member and find out what equipment they have access to. You can even recommend a list of things for them to pick up (a dumbbell, jump rope, resistance band, Yoga mat or some sort of training surface).

Side Note: I don’t recommend ‘loaning’ equipment out to people. Chances are, you won’t have enough for everyone, and there is a good chance that you’ll have a hard time getting it back in a timely manner once you re-open (or it will come back damaged). Think twice if you decide to do this.

When you talk to them, ask them what their plan is to keep up with their fitness (if they have one). Set up a schedule with them on which days they’ll be training. Keep an organized file with each person detailing what equipment they have access to, and what their training schedule will be.

At A Minimum
Create ‘at home’ workouts for people to do based upon what people have access to. Post them on your FB Community page and in your tracking app. Encourage people to post their results/experiences in the FB group.

A note on programming for home workouts: Don’t get crazy. Because of the limited amount of movements and equipment, many movement patterns will be repeated more frequently. If you create workouts with high volumes of reps, and they do these workouts 4-5 times per week (like they normally would), they are likely to accrue overuse injuries or muscle imbalances. Keep the rep counts on the small side, and mix it up with days where there is just mobility and/or skill work (think: handstands, round offs, static holds, etc.)

The key is to maximize online and personal engagement to make up for the lack of in person contact.

You and the coaches should set up a plan for posting online, making helpful videos, and reaching out to clients.

You may have to cut payroll somewhat, but if your coaches are helping the clients and the gym, you should still be able to budget some payroll for them to keep people engaged.

If you go this route with some of your coaches, set clear guidelines of what is expected (specific people they are responsible for, number of posts per week, hours contributing, if they are doing individual programming, etc.)

Talk to Your Landlord
Do not forget to reach out to your landlord and ask for eliminated, deferred, or reduced rent. Every situation will be different, but many landlords have insurance for this type of thing. One of the best options for both parties may be to extending the lease by 2-3 months at the end of your contract in exchange for 2-3 months unpaid (if you left after your lease was up, they’d probably lose that revenue anyway).

Even if you aren’t anticipating losing a lot of members, the difference in rent and payroll can help offset the lack of new members that will be signing up. There is also a chance that new sign ups will be impacted for a long time after the emergency passes due to its effects on the economy.

Take a good look at your finances and make sure you have a decent ‘burn rate’ (your expenses are less than you are brining in, or if the expenses are more, you decide how much you are going to spend to stay in business for the next 3-6 months).

Using Pods/Teams
Organize people into ‘pods’ based upon their relationships with each other, their abilities, their equipment, and their schedule. It doesn’t have to be perfect matches, but more ‘matched’ people will be, the more fun it will be for them.

The pods should be 3-6 people, up to about 10. Too few people, and it will be harder to manage and engagement will be low. Too many, and people will fall through the cracks. Have them start a WhatsApp or Facebook chat (even a text chat could work). A coach should be in each pod.

Separate the pods into programming categories based on ability and equipment. Try to keep the categories to a minimum (3-5). You will send each pod a version of the programming tailored to their category. Some days, the whole group will be doing the same thing, other days each pod will have something changed.

Use the pods to create additional accountability and community. Have each pod come up with a name. Check in with them often. Have them post their results/experiences/questions within the pod. Keep people engaging and training.

Team Challenges
There is also an opportunity to create ‘team challenges’ for each pod (or even just individuals) to participate in. The challenges can change each week to keep things fresh. This topic needs its own article but here are a few ideas:

Post a picture of you workout area or selfie post-workout to the gym FB group (each pic is a point for the team)
Get a point for each ‘web video’ workout with a coach or teammate (or anyone else for that matter)
Earn 1 point for every 10 minutes of mobility/yoga you do at home
Earn 1 point for each healthy recipe you try at home (take pictures)
Using the “Sleep WOD” points system, see which pod can get the most points in a week.
Give a point each day for 1 or more comments on the community forum (maximum 1 point per day no matter how many posts they make).
Earn 1 point for 10 minutes of breathing or mediation work
Keep a leaderboard on your FB group. Announce winners and runners up each week. You may even rank the pods for an overall score (combined for multiple weeks).

The Good News About a Forced Closure
Providing a service beyond a physical location.png
This is an opportunity to show your clients that you offer more than just classes.

You are providing a service that is independent of a physical location.

This is the perfect time to get people engaged with you online and demonstrate your ability to provide value even if they can’t come into the gym.

As we move past this, you will be able to retain more clients that cannot make it to the gym as often as they like. You may also get some ‘remote’ clients who have moved away or who can never make it to the gym for whatever reason (remote coaching).

It is also a time to educate people about maintain their health outside of the gym. Staying active, eating healthier, focusing on sleep, etc.

It may also be a good time for you as a gym owner.

If you are leading people remotely as outlined above, you’ll still be fairly busy. But there is a good chance you’ll have more down time than usual.

Spend this time to work on projects you have been putting off. Update the website. Work on some of your marketing. Have some meetings with your coaches. Take an online course.

You can also focus on getting some rest. Spending time with family. Talking to relatives and friends on the phone. Getting some projects done around the house. Finish reading those books. Trying some new recipes. Working out yourself!

Challenges and Opportunities
I hope this article helps you get prepared and gives you some piece of mind. There are a both challenges and opportunities ahead.

With the some preparation and the right mindset, there is a good chance you’ll weather this storm, maybe your business will end up even better than before.

Over the next few weeks, we’ll be putting out resources for you and for regular folks to use during unique time. Follow us on Facebook and Instagram so you can get ahead of it and possibly come out even better than before!

Also, share this with any other gym owners who might find it helpful!: https://thrivestry.simplero.com/blog/37499-corona-virus-covid-19-gym-owner-survival

Thrive on.


Programming Display Link and Weekly Summary:
Programming Display: https://docs.google.com/document/d/1Y57g315OSG6eSN5R3LoHBP5jleymgO422ORiiD3cXPw/edit?usp=sharing

Weekly Overview: Programming_Overview_200330_wk_13_and_wk_14.pdf

What I am reading/watching (content for you or to share on your social media):
Strength training can protect brain from degeneration in those at risk of Alzheimer’s – The New Daily
Pumping iron can save your marbles. “There was no grey zone about these results There was a clear difference in terms of brain anatomy and linked to that, those people doing strength exercises had far better cognitive outcomes than otherwise.”

Ten Habits of People Who Lose Weight and Keep It Off – The Conversation
Most people who diet will regain 50 percent of the lost weight in the first year after losing it. Much of the rest will regain it in the following three years. The study found weight-loss interventions that are founded on habit-change, (forming new habits or breaking old habits) may be effective at helping people lose weight and keep it off.

How to transform your to-do list into a productivity power tool – Fast Company
“A to-do list can be a helpful tool for running your day, but it can also be a place where tasks go to linger and die. If you end the day with things undone or if you keep carrying tasks forward to the next day or week, you need a to-do list makeover—a reality check on how you spend your time, as well as your expectations.”

Growing old is inevitable, growing strong is a choice – Health News
“Society considers pensions so important that many sectors operate a mandatory pension contribution scheme. Yet, as much as we prepare for future loss of income, we rarely consider a loss of strength. Rather than financial futureproofing, why not think about functional futureproofing? There are small ‘contributions’ we can make to our body strength over our lifetime that will accumulate into a bounty worthy of ‘interest’.”

Dance, garden and swim your way to a better brain as you age, study says – CNN Health
“Judging by the MRI scans, the adults who engaged in the highest levels of activity had 1.4% more total brain volume than those who were inactive, which was the equivalent of slowing brain aging by about four years, the report said.”

Anatomy of a Weightlifter: What are their Biggest Strengths? – Olympic YouTube
Ukraine’s star Olympian Dmytro Chuma reveals his explosive power and immensely balanced leg, arm, and grip strength in weightlifting.

3 Mental Blocks That Keep You From Doing What You Say You Want to Do – TED Ideas
We all face mental blocks, here are three big ones and they all have to do with “Defensive Failure”. Use these frameworks to make some changes on things you have been struggling with!

On to the Programming!

Monday: 200330 Mon wk14 30s Barbara – https://youtu.be/70S_6uxxZrk
How the rep scheme is good for testing but still provides a good training stimulus, what to do with absolute beginners and people with shoulder issues, notes on class timing, notes for mobility/activation, how to get the most out of the metcon, weekly overview

Tuesday: 200331 Tue wk14 Street Food – https://youtu.be/705w5MCnMpo
Why using the glutes on pistols and step ups is important, how to do step ups that are most closely related to pistols, notes on the glute med and lateral shuffles, people should slow down for the TGU, reminding people of the change in programming for weeks 5 & 6 of the strength focus

Wednesday: 200401 Wed wk14 Lone Runaway – https://youtu.be/IJq0P5QgiA0
Teaching people to keep the bar close and the use of the lat muscle on deadlifts, notes for straight leg deadlifts, using advanced variations earlier in the rounds is better long term, notes for the Game Changer

Thursday: 200402 Thu wk14 Shining Lights – https://youtu.be/kqbDGhDAgGc
Why staying active during rest periods is important for recovery before the next effort, how to structure the double under skill practice, notes on shoulder press vs HSPU, what to do if you don’t have enough rowers, pushing the intensity with the row

Friday: 200403 Fri wk14 Dog Days – https://youtu.be/yhS5-sxTHe4
Getting people to understand percentages (why the wide range), the differences between men and women, what 80-90% should feel like, how they should adjust their loads for the day based upon how they feel, teach people why the barbell complexes in the warm ups are so good, knees to elbows tips and how they are different than toes to bar

Saturday: 200404 Sat wk14 Parks and Rec – https://youtu.be/A09xjqARWJk
Static hold partner workouts can be very different than work/rest workouts because both people must rest at the same time during the former vs the latter, notes on fatigue and safety, some points about the indy version

Sunday: 200405 Sun wk14 Googley Moogley – https://youtu.be/bXOPnKn4V4Y
Teaching people the different primary movement patterns of the hip and which one is correct for KB swings, scaling the pull up for maximum effect


Monday – March 30, 2020 – 200330

Context: Competition – Go for a true Jerk max.

Dynamic Warm Up Option: 3 rounds: 8 Ring Rows, 8 Push Ups, 8L/8R Reverse Lunge, 8 KB Swings, 2 Inch Worms, then 4 sets of 5 with an empty bar: Straight Leg Deadlifts, Hang Muscle Clean, Shoulder Press, Tall Jerk

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on Pistol progressions (sets of 3-5 per side).

Strength: 3-2-2-2-1-1-1-1 Jerk (8 sets, adjust load each set)

Super Set: None.

Metabolic Conditioning: “30s Barbara”

FGB Style. 3 rounds, 30 secs per station, of:

Kipping Pull Up

Push Up

Sit Up (Butterfly)

Air Squat

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 120 – 220 reps, about 50-60 reps per round. Scale Up: Add a 4th round.

Compare to: October 21, 2019

Coaching Tips: Make sure you are thoroughly warmed up and practiced each movement for this one because there won’t be time to ‘get into the groove’. Move fast but keep your reps legit. Try to maximize your best movement and do damage control on your worst movement.

Optional ‘Cash Out’ or Hypertrophy: 15 KB Swings, 15 Cal Row, 4 rounds, OR 3 sets of 15-20 Banded Face Pulls in a super set with 15 Banded Good Mornings

“By the Numbers” Book References: Pistol p. 453, Push Jerk p. 424, Split Jerk p. 470, Kipping Pull-up p. 258, Push-up p. 126, Butterfly Sit-up p. 133, Air Squat p. 103

Tuesday – March 31, 2020 – 200331

Context: Practice – Using your glutes on Pistols and step ups

Dynamic Warm Up Option: 2 min Row/Airdyne or Jump Rope, then 3 sets: 10 KB Swings, 10 KB Front Rack Reverse Lunges, 100′ Suitcase Carry. Then 5,4,3,2,1 with the empty bar: Good Morning, Push Press, Bent Over Row, Back Squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working on Toes to Bar and Bar Muscle Up progressions

Strength: 4×6 Back or Box Squat 9 of 12 (4 sets of 6 reps, same weight across, 75-85%)

Super Set: 4×8 Single Arm Ring Row or DB Bent Over Row (4 sets of 8 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Street Food”

AMRAP in 8 min

6 Pistols or Box Step Ups (Health: 12”/ Athletic*: 20”/ Performance: 24”) -alternate as desired

6 DB Push Press (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

10 Lateral Shuffle 20′ (5 round trips)

INTERMISSION: at one point during the 8 minutes, stop and do 2 Turkish Get Ups per side.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 7 rounds, about 1:10 per round and 45s for the Intermission. Scale Up: +35/50lb Single DB Pistols, 35/50lb DBs

Compare to: NEW WORKOUT!

Coaching Tips: With the small sets, it is important to move fast between the transitions. Focus on pushing through the heel on the Pistols/Step Ups. Make sure you hit lock out on the Push Presses. It is recommended you stop for your Intermission between min 3 and 6. Slow down and take your time on the TGU, then get back to where you left off.

Optional ‘Cash Out’ or Hypertrophy: 10 Medball Slams, 30 Double Unders, 4 min, OR 3 sets of 12 Tricep Extensions in a super set with 10-15 Calf Raises

“By the Numbers” Book References: Toes to Bar p. 434, Bar Muscle Ups p. 524, Back Squat p. 171, Ring Row p. 122, Pistol p. 453, Push Press p. 292

Wednesday – April 1, 2020 – 200401

Context: Practice – Keep the bar close on Deadlifts (especially in metcons)

Dynamic Warm Up Option: 200m Run with Medball or 1 min Jump Rope. Then 3 rounds of: 10 Ring Rows, 10 Squat Jumps, 10 Sit Ups with legs straight, 10 Scap Pull Ups. Then 3 sets of 5 with a KB: Bootstrappers, Halos, Single Arm Single Leg Deadlift

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 8 minutes working up to a challenging set of 3 Straight Leg Deadlifts out of the rack.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Lone Runaway”

Health 4 rounds, Athletic/Performance: 5 rounds

15 Deadlifts (Health: 65lb/ Athletic*: 105lb/ Performance: 155lb) or 15 reps with a pair of KBs (26lb/53lb*/70lb)

15 Box Jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)

15 Toes to Bar (Health: Hanging Knee Raise)

400m Run or 2 rounds of 40 Single Unders, 4 reps of 20′ (6m) out and back shuttle

Scaling Guide: 20 – 28 minutes, about 5 min per round. Scale Up: 125/185lb Deadlifts, 5/7 Bar MU instead of T2B

GAME CHANGER (Performance scaling only, if you finish before 24 min): Row for Calories between minute 21 and 24. For example, if you finish at minute 19, you will wait 2 minutes to start Rowing. If you finish at min 23, you will have one minute to get to the rower and get some calories. Subtract one second from your time for each calorie rowed.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 19 – 27 minutes

Compare to: August 22, 2018

Coaching Tips: Be very aware of your back and keep the spine neutral/flat. Break up the Deadlifts often. Take your time when you start the Box Jumps so you don’t have a ‘spill’ and make sure you stand up all the way on the top. Get through the Toes to Bar fast, and then pace the Run so you can get right back to the Deadlift without being too fatigued.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Deadlift p. 151, Box Jump p. 351, Toes to Bar p. 434, Running p. 269

Thursday – April 2, 2020 – 200402

Context: Competition – Staying active during the rest periods.

Dynamic Warm Up Option: 2 min Jumping Jacks or Jump Rope, then 3 sets of 10 KB swings, 10 Goblet Squats, 5L/5R Single Arm KB Press, 2 Crab Bridges, 3 per side Spiderman Lunges, 5 per side Toy Soldiers

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: 40s on, 20s off, for 5 min of Jump Rope/Double Under practice.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Shining Lights”

5 Cycles:

2 Min (for reps):

6 Shoulder Press (Health: 35lb/Athletic*: 55lb/Performance: 95lb) or Strict HSPU (Athletic*: 3 to one Abmats/Performance: 5 reps)

14 Single Arm KB Swing (Health: 18lb/Athletic*: 26lb/Performance: 35lb)

2 min Row for Cal

2 min Rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: (28 min total) 250 – 350 ‘reps’, about 60 reps per round (each rep and Cal count as one ‘rep’). Scale Up: 3″ deficit HSPU, 35/53lb KB

Compare to: NEW WORKOUT!

Coaching Tips: Perform this in the order written (not Rowing first). Take your time on the first 2 min interval (keep the HSPU/Presses strict). Push the pace on each round. Try to keep this at 85-95% of your 500m pace.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Double Unders p. 213, Press p. 199, Kettlebell Swing p. 277, Rowing p. 142

Friday – April 3, 2020 – 200403

Context: Practice – How hard 80-90% should be on Squats (and 1 more week in the strength focus)

Dynamic Warm Up Option: 2 min Row or Airdyne, then 3 sets of 10 Reverse Lunges, 10 Weighted Sit Ups, 10 High Knees. Then 5,4,3,2,1 with an empty bar of: Straight Leg Deadlift, Hang Power Clean, Bent Over Row, Back Squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 7×3 Back or Box Squat 10 of 12 (7 sets of 3 reps, same weight across, 80-90%)

Super Set: 7×5 Single Arm Ring Row or DB Bent Over Row (7 sets of 5 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Dog Days”

In 8 minutes:

40 Knees to Elbow (Health: Hanging Knee Raise)

Then Run as far as possible with a sandbag or plate(s): (Health: 30lb SB, Athletic*: 45lb SB, Performance: 60lb SB, or Health: 25lb plate, Athletic*: 45lb plate, Performance: 45+15lb plate)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 600 – 1000m, about 2-3 minutes for the KTE

Compare to: July 28, 2019

Coaching Tips: You may do the Knees to Elbows on the rings if you have shoulder issues. For these to be ‘legit’, your knees must actually TOUCH your elbows (or slightly higher on the forearm). Break these up into even sets. You may hold the sandbag/plates any way you want.

Optional ‘Cash Out’ or Hypertrophy: 4 min max Cal Row or Airdyne OR 3 sets of 12 DB Bench Press in a super set with 10-15 Single Leg DB Deadlift

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Knees to Elbows p. 239

Saturday – April 4, 2020 – 200404

Context: Practice – The difference between team workouts with static holds and with work/rest

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging Power Clean plus 2 Jerks

Strength: None.

Super Set: None.

Metabolic Conditioning: “Parks and Rec”

AMRAP in 20 min – With a partner

16 Clean and Jerks (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb) while partner is in wall sit, or 20 C&J with DBs (20lb/35lb*/50lb)

16 DB Burpee Box Step Ups -One DB, held anyway you want- (Health: 15lb/12″, Athletic*: 30lb/20″, Performance: 45lb/24in) while partner hangs

*Women’s “Performance” weights and reps (Rx)

INDY VERSION: 8 Clean and Jerks, 30s wall sit, 8 DB Burpee Box Step Ups, 30s hang, 30s rest. 20 min AMRAP

Scaling Guide: 3 – 6 rounds, about 4.5 min per round. Scale up: 95/155lb bar, 35/50lb DB.

Compare to: August 17, 2019

Coaching Tips: Break up both movements early and often. The reps only count once the partner is in the correct ‘holding’ position. Communication is key. These are Power Clean and Jerks. For the DB Burpee Box Step Ups, use only one DB, drop and touch your chest to the ground before standing up, stepping to the box and stepping up. Switch arms as desired.

Optional ‘Cash Out’ or Hypertrophy: 100m DB/KB Farmer Carry, 30 Cal Row, 3 rounds OR 3 sets of 12 DB Bent Over Row in a super set with 15-20 loaded Hip Extensions

“By the Numbers” Book References: Power Clean p. 368, Push Jerk p. 424, Burpee p. 415

Sunday – April 5, 2020 – 200405

Context: Practice – The difference between a hip hinge and dip for the Push Press

Dynamic Warm Up Option: 3 rounds: 10 Ring Rows, 10 Push Ups with shoulder tap, 5 Bird Dogs Per Side, 10 Glute Bridges, 10 Jumping Jacks, Then 3 sets of 5 with an empty bar: Hang Power Clean, Front Squat, Push Press

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 3-3-3-3-3-3 Push Press (6 sets of 3 reps, adjust load each set)

Super Set: 4-4-4-4-4-4 Weighted Strict Pull Up or progression (6 sets of 4 reps, adjust load/difficulty each set)

Metabolic Conditioning: “Googley Moogley”

AMReps in 8 min

3 Strict Chin Up (Health: Assisted, Athletic*: 3, Performance: 3+15lbs)


Russian KB Swing (Health: 26lb, Athletic*: 35lb, Performance: 53lb)

30 Single Unders

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 210 – 372 reps (finishing the 5th round to finishing the 8th). R3)117 reps. R4)162 reps. R5)210. R6)261. R7)315. R8)372. R9)432. Scale Up: +15/+25lb Chin Ups, 53/70lb KB

Compare to: NEW WORKOUT!

Coaching Tips: Keep the Chin Ups strict the entire workout, even if it means that you’ll need to break them up or change the progression. Go hard on the Swings and the Single unders so you’ll have time to break up the Chin Ups.

Optional ‘Cash Out’ or Hypertrophy: 10 DB Thrusters, 100m Run, 4 min, OR 3 sets of 12 Jones Squats in a super set with 10-15 weighted Ring Dips

“By the Numbers” Book References: Push Press p. 292, Pull-up p. 192, Kettlebell Swing p. 277

200323 wk13 Gym Programming and Just this Once

Hey Everyone,

Here is another article you can share with your folks!

100 percent no and just this once.png
“Just this once.”
We’ve all said it…

I’ll have another piece of candy, just this once.

I’ll skip going to the gym, just this once.

I’ll watch another episode, just this once.

If it really were just this once it wouldn’t be an issue. The problem arises when all of the ‘onces’ start adding up and we become frustrated with our lack of progress or wonder why we can never seem to change.

A lot of this has to do with human psychology.

We are wired to dismiss or ignore small slips. We minimize the seemingly insignificant choices that bombard us every day when compared to the big stuff.

Conceptually we know that consistent small steps every day add up to big gains over months and years.

But in the moment, it is easy to ‘make an exception’ (just this once), because this tiny action seems so insignificant when compared to the big picture.

We humans are really good at taking the easy route that will feel good immediately, and generally terrible at delaying gratification or making an investment in a far-off future self.

When 100% Compliance is 10x Easier than 99%
If just this once was only 1 time out of 100 (it is usually a lot more than 1/100), that would mean you were successful 99 times out of 100.

99% SEEMS like a good track record right!?

But here’s the thing… hovering at 99% is much more exhausting than being 100%.

The world is an unending stream of extenuating circumstances.

You WILL be tempted. You WILL have a ‘bad’ day. You WILL find excuses.

If you haven’t decided ahead of time to be 100%, these situations will force you to make a decision. To use your willpower.

These micro decisions start to add up. Each one successfully navigated, means that the next one will be a little harder to resist.

And then the ‘just this once’ beast starts to rear its ugly head again.

This is where being 100% can make your life easier.

If you can set yourself up to be 100% ahead of time, you will not have to deal with all of that decision fatigue.

Ways to be 100%
One of the best examples of 100% being easier than 99% is Intermittent Fasting.

Intermittent Fasting may have some physiological benefits. The real benefits for weight loss and healthy eating probably has more to do with the fact that people are not eating for 14+ hours (sometimes 16 or even 20). No grazing. No worrying about what to eat. Because of this change, people generally eat far fewer calories over a 24-hour period than a more traditional meal schedule.

It is easier to resist temptation when you have removed the option completely ahead of time.

Another example is getting the ‘bad food’ out of your immediate space. Get it out of the house completely. Or move it to the garage, in a crate, under another crate.

The same thing goes for Netflix. Set your sleep timer to turn your TV off at a reasonable hour and commit ahead of time to leaving it off once it shuts down.

Delete social media accounts off your phone. If the apps aren’t there, it will be easier to not get sucked in.

And then there is visiting the gym. Decide what days you are going to go to the gym each week and then sign into class ahead of time. No matter how you feel, commit to driving to the gym and walking in. If you are having a really rough day, sit on a rower for a few minutes, do some mobility, and go home. But convince yourself ahead of time that NOT coming is not an option.

Just this… NOPE
Instead of being tempted to say just this once, decide ahead of time what areas you will be 100% in (check out our podcast/article on Identity and Principles to help you decide, or these articles if you are a subscriber: Part 1, Part 2).

Set your environments so you don’t have to be constantly vigilant and avoiding temptation.

Stop lying to yourself and saying, “just this once”.

Start being 100% in the important things and stop fighting so hard to stay at 99%.

And start becoming more awesome.

Thrive on.


Concept Video This Week:
Skill work in classes is critical and the order is important

One of the best parts of CrossFit/HIIT style training is that you don’t need a full hour to get a good training session in. That means we can spend time other things like skill development! Skill development is critical because it allows people to practice and learn movements outside of the pressure of the clock or the load. It is best if you put it in earlier in the hour when people are fresh (their brains and bodies will have an easier time learning it) and it is also great if you don’t do the exact same movement that is in the metcon that day (because people will sandbag).

Programming Display Link and Weekly Summary:
Programming Display: https://docs.google.com/document/d/1VSyFu6CqanBJfEOATUgdoaogulqz4HphxhebVYbigq4/edit?usp=sharing

Weekly Overview: Programming_Overview_200323_wk_12_and_wk_13.pdf

What I am reading/watching (content for you or to share on your social media):
Push the Bar Back in the Jerk – Catalyst Athletics
The bar DOES NOT go straight up when performing a jerk (or push presses for that matter). Also, what does recovering with your front foot have to do with it?

This could be why you’re depressed or anxious – TED
‘Just like junk food has made us physiologically sick, junk values have made us psychologically sick.’… ‘Depression isn’t a sign of weakness or an example you are broken, it is a signal that needs to be listened to an honored’.

Bizarre Rich-People Secrets I Learned Undercover at Canyon Ranch Spa – Bloomberg
“Yes, guests lie about being allergic to gluten. No, you can’t take 10 years off your face just by resting. That’s Botox.”

Top Economists Study What Happens When You Stop Using Facebook – Cal Newport
“Deactivating Facebook freed up 60 minutes per day for the average person in our Treatment group. Deactivation caused small but significant improvements in well-being, and in particular in self-reported happiness, life satisfaction, depression, and anxiety. As the experiment ended, participants reported planning to use Facebook much less in the future. Deactivation significantly reduced polarization of views on policy issues and a measure of exposure to polarizing news”

Metabolism and Glucose Sensitivity Disrupted When Low-Cal Sweetener Consumed with Added Carbs – GenEng News
Don’t eat your artificial sweeteners with any other calories? Facinating… “What they unexpectedly found was that it was the control, combo group consuming the low calorie sweetener plus maltodextrin beverages that showed changes in brain response to sweet taste, and in insulin sensitivity and glucose metabolism. “The subjects had seven low-calorie drinks, each containing the equivalent of two packages of Splenda, over two weeks,” said Small. “When the drink was consumed with just the low-calorie sweetener, no changes were observed; however, when this same amount of low-calorie sweetener was consumed with a carbohydrate added to the drink, sugar metabolism and brain response to sugar became impaired… the addition of LCSs to increase the sweetness of carbohydrate-containing food and beverages should be discouraged and consumption of diet drinks with meals should be counseled against.”

Why Pediatricians Are Being Urged to Write ‘Physical Activity Prescriptions’ for Children – Eco Watch
“Physical activity in the school day has been compromised by a push toward more ‘academic’ subjects, even though we know well that physical activity in the school day improves concentration and attention, improves academic performance, improves behavior, and helps children and adolescents adopt habits for lifelong health,”

Putting Peer Pressure to Work: A Q&A with Robert Frank – Behavior Scientist
“…Sexual harassment is contagious. We know that from the studies of the virality of the #MeToo movement. Bullying is contagious. That’s been shown experimentally. The tendency to become obese is contagious. That surprised me. When the military would send a family to a new post, if it was a county that had an obesity rate 1 percent higher than where they’d been, the adult members of the family were 5 percent more likely to become obese in the new post. It’s a huge effect…”

On to the Programming!

Monday: 200323 Mon wk13 Not So Naïve – https://youtu.be/7GmkwwFbZ54
Teaching people about scapular retraction, notes on hip activation and the ‘sack swinging walk’ points about single arm ring rows, notes on the workout, weekly overview

Tuesday: 200324 Tue wk13 The Chief – https://youtu.be/sVD8Tg0XC04
Teaching people that getting sloppy to beat someone else or PR is a bad strategy over time, a step by step guide for teaching HSPU, keeping everyone safe but allowing for all skill levels

Wednesday: 200325 Wed wk13 Blue Stream – https://youtu.be/4Q8xEZt0V-0
Moving with intent versus intensity, extra time on the warm up, details about ‘heavy’ thrusters vs light thrusters, why thrusters in the skill practice warm up, intensity levels for ‘for quality’ workouts

Thursday: 200326 Thu wk13 Death by 10m – https://youtu.be/ezKc8_G4vAE
Running technique tips, why running form is important, why max height box jumps aren’t the best idea, notes for the metcon and making sure people take the time to work on their form in the earlier rounds

Friday: 200327 Fri wk13 You Be Illin – https://youtu.be/eNqyQA7T6g0
Get people to log more often! Time guide, notes on rest between sets of larger sets of squats, tips for wall balls and breaking up toes to bar, points about the hypertrophy portion

Saturday: 200328 Sat wk13 The Revengers – https://youtu.be/IddVPXeRA_E
Small fast sets mean smaller rests and why faster is better as an added stimulus, breaking up the rows, what to do with ‘coed’ teams

Sunday: 200329 Sun wk13 Manila Madness – https://youtu.be/aTaVACjfduw
Some injuries are completely avoidable, let’s avoid them, notes on talking too much during the warm up, tips for banded deadlifts, workout flow, team version


Monday – March 23, 2020 – 200323

Context: Practice – Scapular retraction on strict chin ups (and why it is important for shoulder health)

Dynamic Warm Up Option: 400m Jog or 2 min Jump Rope. Then 3 rounds: 10 Reverse Lunge Steps, 10 Push Ups, 10 Goblet Squats, 10 Sit Ups, 10 Ring Rows

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 6×4 Back or Box Squat 7 of 12 (6 sets of 4 reps, same weight across, 75-85%)

Super Set: 6×6 Single Arm Ring Row or DB Bent Over Row (4 sets of 8 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Not So Naïve”

AMRAP in 9 min

Strict Chin Up (Health: assisted, Athletic*: 4 reps, Performance: 6 reps)

6L/6R Single Arm DB Jerk (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

12 Alternating Reverse Lunges with DB Overhead -one arm- (same)

INTERMISSION: At minute 0:00, 3:00, and 6:00 stop and perform 25 double unders (Health: 40 singles)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds, about 1:45 per round (not including the time for the double unders). Scale Up: 35/50lb DB.

Compare to: April 16, 2019

Coaching Tips: Start with a set of Double Unders as fast as possible. Go right into the first round of Pull Ups. You should be able to do at least 2 rounds unbroken with the Pull Ups. After the last DB Jerk, go right into the Lunges. Switch arms as desired. Avoid taking too large of steps back and hyper extending the back.

Optional ‘Cash Out’ or Hypertrophy: 20 Toes to Bar, 3 min Row, 10 Toes to bar, 2 min Row, 5 Toes to Bar, 1 min Row

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Pull-up p. 192, Push Jerk p. 424

Tuesday – March 24, 2020 – 200324

Context: Competition – Go for a big score, but keep the form legit

Dynamic Warm Up Option: 3 rounds: 8 Squat Jumps, 3 Inch Worms, 1 Crab Bridge, 8-12 Hollow Rocks. Then 3 sets of 5 with the empty bar: Jefferson Curl (rounded back deadlift), Bent Over Row, Hang Muscle Clean, Shoulder Press, Hang Squat Clean

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on Handstand and HSPU progressions.

Strength: None.

Super Set: None.

Metabolic Conditioning: “The Chief”

5 cycles of 3 minutes, 1-minute rest between cycles

3 Power Cleans (Health: 55lb/ Athletic*: 95lb/ Performance: 135lb) or 6 db power cleans (20lb/30lb*/45lb)

6 Push Ups

9 Air Squats

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 16-28 rounds, about 4.5 rounds per cycle

Compare to: August 14, 2018 CrossFit Classic

Coaching Tips: Try to do these in unbroken sets if possible. If the cleans get challenging, drop to singles. Push the pace on the transitions because of the 1 min rests. Don’t let yourself get sloppy on the Push Ups and the Squats. Make sure you hit full range of motion for every rep! Primarily, no sagging Push Ups where your thighs leave the ground before your chest and no squats above depth or without fully open hips at the top.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Handstand Push Ups p. 500, Kipping Handstand Push Ups p. 508, Power Clean p. 368, Push-up p. 126, Air Squat p. 103

Wednesday – March 25, 2020 – 200325

Context: Practice – Take your time, and move with intent.

Dynamic Warm Up Option: 2 min Row or Airdyne. Then 2 sets of 10 Push Ups, 10 Squat Jumps, 30s per side Side Plank. Then 3 sets of 5 with an empty bar: Straight Leg Deadlift, Hang Muscle Clean, Thruster

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 Minutes working up to a challenging Thruster out of the rack for 3 reps.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Blue Stream”

15 minutes for quality:

2-4-6… ‘Heavy’ Thrusters (Health: 55lb, Athletic*: 85lb, Performance: 135lb), or 4-6-8… with DBs (20lb, 35lb*, 50lb)

40′ Bear Crawl or 20′ HS Walk

80 Single Unders or 50 Cross Overs

After 15 minutes:

800m Run or 1000m Row

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: NOT FOR TIME. Aim to finish the 10s to finishing the 16s. Optional: Record number of Thrusters completed and/or Run or Row time.

Compare to: July 21, 2019

Coaching Tips: Focus on technique and moving deliberately. Experiment with HS Walks and Cross Overs early on (if you are ready). Make sure you have a good front rack on the Thrusters so you don’t risk hitting your elbow on your knee. If you want a bit more ‘intensity’, push hard on the Run/Row.

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 10-15 DB Step ups in a superset with 12 DB Curls

“By the Numbers” Book References: Thruster p. 357, Running p. 269, Rowing p. 142

Thursday – March 26, 2020 – 200326

Context: Practice – Work on running form (at least on the earlier rounds)

Dynamic Warm Up Option: “Moscow KB warm up” 2 rounds: 6 Halos per side, 8 Goblet Squats, 10 Boot Strappers, 12 Single Arm Presses (6 per side), 2 Crab Bridges, Quad Smash, Ankle Mob

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 6 minutes working up to a max distance Broad Jump or near max height Box Jump

Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, adjust load each set)

Super Set: 5-5-5-5-5-5-5 Half Kneeling Single Arm DB Shoulder Press (7 sets of 5 reps, each side, adjust load/difficulty each set)

Metabolic Conditioning: “Death by 10m going prone”

Start by laying chest down on the ground. The first minute stand up and Sprint 10 meters (33 feet). The second minute, stand up and Run 10m, lay down, then stand up and Run 10m. The third minute, stand up and Run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m Sprints completed as part of a partial final round.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Get to round 9 – 14

Compare to: January 30, 2019

Coaching Tips: The first few minutes of these feel easy, but don’t worry it gets hard real fast! Take your time and even ‘walk’ on the first few rounds. Start sprinting only when you have to. If you bomb out a bit early and want to some extra work, rest for one round, then try to get the same amount for two more minutes. If you are short on time, start at minute 5 (do 5 trips your first minute). If you are short on distance, Run out 5m (16 ft) and back before laying back down.

Optional ‘Cash Out’ or Hypertrophy: 2 min Row for Cal, 60s Elbow Plank, 2 min row, OR 3 sets of 60s weighted Back Plank in a super set with 20 Banded Good Mornings

“By the Numbers” Book References: Jumping Mechanics p. 188, Box Jump p. 351, Power Clean p. 368, Press p. 199, Running p. 269

Friday – March 27, 2020 – 200327

Context: Competition – Look up your old score and try to beat it!

Dynamic Warm Up Option: 200m Jog with Medball or 2 min Jump Rope. Then 3 rounds: 5 Side Lunges per side, 5 Single Arm Ring Row per side, 5 Glute Bridges, 10 KB Swings, 10 Push Ups with Reach, 10 Sit Ups

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 5×5 Back or Box Squat 8 of 12 (5 sets of 5 reps, same weight across, 75-85%)

Super Set: 5×7 Single Arm Ring Row or DB Bent Over Row (5 sets of 7 reps, each side, same challenge with all sets)

Metabolic Conditioning: “You Be Illin’” (VIDEO)

5 rounds for time of:

12 Wall Balls (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

12 Toes to Bars

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4.5 – 9 minutes, about 1:30 per round. Scale Up: 30/20lb ball and 1 bar muscle up for every 3 Toes to Bar.

Compare to: August 26, 2019

Coaching Tips: Aim to finish every round of Wall Ball unbroken for as long as you can. Split the Toes to Bar up a bit more, even in the early rounds. If you are feeling good on the later rounds, shoot for bigger sets on the Toes to Bar, but don’t do it if you risk ripping your hands.

Optional ‘Cash Out’ or Hypertrophy: 10 American KB Swings, 15 Burpees, 3 rounds, OR 3 sets of 20 Loaded Hip Extensions in a super set with 10-12 Narrow Grip Chin Ups

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Wall Ball p. 430, Toes to Bar p. 434

Saturday – March 28, 2020 – 200328

Context: Practice – Smaller sets with your partner mean less rest

Dynamic Warm Up Option: Coach’s Choice

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

Metabolic Conditioning: “The Revengers”

For time. Teams of 2:

2500m Row, split as desired

Then 5 rounds for time:

15 Power Snatches (Health: 35lb Russian KB Swing, Athletic*: 65lb, Performance: 95) one person at a time or 25 American KB Swings (26lb, 35lb*, 53lb)

40′ OH DB Walking Lunge (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb) both partners together

200m Bumper Plate Farmer Carry (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb) one person carries, both run together, or 5 round trip 40’ Farmer Carries

*Women’s “Performance” weights and reps (Rx)

INDY VERSION: 1200m Row, then 5 rounds: 7 Power Snatches, 40’ DB OH Lunge, 100m Farmer Carry, 30s rest

Scaling Guide: 25-35 minutes, about 11-12 minutes for the Row, then 3:30 per round after. Scale Up: 85/135lb bar

Compare to: April 27, 2019

Coaching Tips: Break up the Row for small fast sets, but try and have the ‘better’ rower do a bit more of the work. Switch arms as necessary on the OH DB Lunges, and make sure that you do not move onto the next movement until both partners have finished. Trade off the bumper plates often for the Farmer Carries and stay close together.

Optional ‘Cash Out’ or Hypertrophy: 60s Side Plank, 60s DB Thrusters, 3 rounds, OR 3 sets of 12 Single Arm Shoulder Press in a super set with 15 Jones Squats

“By the Numbers” Book References: Rowing p. 142, Power Snatch p. 438, Walking Lunge p. 220

Sunday – March 29, 2020 – 200329

Context: Practice – Avoiding ‘silly’ injuries (like rope burns)

Dynamic Warm Up Option: 3 rounds: 10 Single Arm KB Thruster (5L/5R), 10 Russian KB Swings, 6 KB Halos. Then: 5,4,3,2,1 with an empty bar: Straight Leg Deadlift, Bent Over Row Shoulder Press, Good Morning, Back Squat.

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging Banded Deadlift, Banded Sumo Deadlift, or perform 5 reps on the minute for 5 minutes (50-60%)

Strength: None.

Super Set: None.

Metabolic Conditioning: “Manila Madness”

4 cycles of 4 minutes. 2 minutes rest between cycles:

Rope Climb (Health: 6 Rope Lay Downs/ Athletic*: 2 Rope Climbs*/ Performance: 3 Rope Climbs)

Then max rounds:

10 Hang Muscle Clean (Health: two 15lb DBs/ Athletic*: 65lb/ Performance: 95lb) or with DBs (15lb/30lb*/45lb)

40′ Broad Jump

(after 4 min cycle, 2 min rest, begin rounds where you left off on the last cycle)

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION: Teams of 3 with same 4 min cycles with 2 min rest. One person at a time getting Rope Climbs for the full 4 minutes (rotate as desired). Two people working at a time on the Broad Jumps and Muscle Cleans. Count total rounds. Every 3 Rope Climbs = 1 additional round.

Scaling Guide: 22 min total time. 9 – 13 Rounds, about 60-90s for the Rope Climbs, then 1 min per round after. Scale Up: Legless Rope Climbs, 75/115lb bar

Compare to: NEW WORKOUT!

Coaching Tips: Try doing at least 1 Rope Climb per cycle if if possible. Use your legs as much as possible on the Rope Climbs to save your arms for the later rounds. Keep the Muscle Cleans legit and avoid using your biceps to ‘curl’ it (it will make your Rope Climbs harder). Go for big jumps on the Broad Jump.

Optional ‘Cash Out’ or Hypertrophy: 60s Toes to Bar, 60s Wall Ball, 3 rounds, OR 3 sets of 10-15 Strict Toes to Bar in a super set with 15-20 Banded Tricep Press Downs

“By the Numbers” Book References: Deadlift p. 151, Rope Climb p. 461, Muscle Clean p. 313, Jumping Mechanics p. 188