"Heartbreak Kid"


[Part 1]

Front Squat

1 Rep max

[Part 2]

"Heartbreak Kid" [COMPETE & TRAIN]

Workout Definition

"Heartbreak Kid"
3 Rounds For Time:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

KILOS: 84/61

Time Cap: 15 Minutes

REPEAT FROM 4/10/2019

"Heartbreak Kid" [SWEAT]

Workout Definition

3 Rounds For Time:
10 Front Squats (135/95)
20 Chest to Bar Pull-ups
50 Double Unders

KILOS: 61/43

Time Cap: 15 Minutes

REPEAT FROM 4/10/2019

Athletes Notes

Daily Mindset

“Well done is better than well said.” - Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to DO.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Coaches Notes

General Warmup [0:00 - 5:00]

30 Second Jumping Jacks
30 Second Squat Hold
20 Second Right Leg Spiderman
20 Second Right Leg Samson
20 Second Right Leg Pigeon
20 Second Down Dog
20 Second Left Leg Spiderman
20 Second Left Leg Samson
20 Second Left Leg Pigeon
30 Second Down Dog to Push-Up
30 Second Air Squats
20 Second Single Unders
10 Second Scap Pull-Ups
10 Second Kip Swings
10 Second Strict Pull-Ups
20 Second Double Unders

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Front Squats: Weight we can do 15+ unbroken when fresh.
  • Chest to Bar Pull-Ups: Variation we can complete 20+ in under a minute when fresh.
  • Double Unders: 30-45 Seconds to complete when fatigued.

Heartbreak Kid Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 12:00]

Barbell Warmup video
15 Seconds Good Mornings
15 Seconds Back Squats
15 Seconds Elbow Rotations
15 Seconds Press and Reach
15 Seconds Stiff Legged Deadlift
15 Seconds Front Squat

  • Elbows high in front rack.
  • Eyes up just above the horizon.
  • Bar pressed back against the throat.

Part 1, Front Squat [12:00 - 27:00]

Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00

Teaching, Part 2 [27:00 - 32:00]

10 Scap Retractions

  • Cue ears in front of biceps.
  • Palm grip on bar.
    10 Kip Swings
  • Cue pinky knuckle on top of bar. The kip is generated by the shoulders, not the feet.
    2-3 Strict Pull-Ups
  • Cue pulling elbows to the floor.
    5 Kipping Pull-Ups
  • Cue full control throughout the kip. Never just falling. Scap engaged position throughout.

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Hold onto the front squats.
  • Break the pull-ups.
  • Relax on the double unders.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

5 Front Squats
10 Chest to Bar Pull-Ups
25 Double Unders

How to Run a Practice Round

Bathroom, Water, Questions [34:00 - 36:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Barthroom, Water, Questions Video

Workout [36:00 - 51:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Community Building [51:00 - 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Community Building Video



  • Goblet Squats
  • Back Squats


  • Chin Over Bar
  • Ring Rows
  • Banded
  • Bent Over Rows


  • 10/8 Erg Calories
  • 1.5x Single Unders
  • Plate Hops

Home WOD

3 Rounds For Time:
15 Double Dumbbell Front Squats
20 Bent Over Rows
50 Double Unders

After Party

3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlift (5 Seconds Down)