"Interstellar" [COMPETE & TRAIN]

Workout Definition

5 Rounds For Time:
21/15 Calorie Echo Bike
12 Shuttle Runs
9 Thrusters (115/85)

Rest 1 Minute Between Rounds

KILOS: 52/38

Time Cap: 25 Minutes

"Interstellar" [SWEAT]

Workout Definition

5 Rounds For Time:
21/15 Calorie Echo Bike
12 Shuttle Runs
9 Thrusters (85/60)

Rest 1 Minute Between Rounds

KILOS: 38/27

Time Cap: 25 Minutes

Athletes Notes

Daily Mindset

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Coaches Notes

General Warmup [0:00 - 5:00]

1 Minute Echo Bike
30 Second Shuttle Runs
30 Second Bottom Squat Hold
30 Second Down Dog
45 Second Echo Bike
30 Second Shuttle Run
30 Second Air Squats
30 Second Down Dog to Push-Ups
30 Second Echo Bike

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, including rest periods. Final time will be noted after the final thruster in round 5.
  • Logistics: If short on Echo bikes, a 2 minute stagger with similar athletes paired should work.
  • Echo Bike: Should take no more than 90 Seconds to complete.
  • Shuttle Run: Should take about a minute to complete. Each shuttle run is a 25 ft down and back.
  • Thrusters: Weight we can complete 15+ reps unbroken when fresh.

Interstellar Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 24:00]

5 Air Squats

  • Grab the floor with your toes and screw your feet into the ground.
    5 Front Squats
  • Full grip on the bar with elbows up.
    5 Push Press
  • Take note of the depth of the push press. This is the depth point during the thruster when we want to start accellerating the bar overhead.
    5 Thrusters
  • Accellerate the bar at the top of the squat, not starting in the bottom.

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Steady on the echo bike.
  • Strong on the runs.
  • Push the thrusters.
  • Aim to accellerate your pace throughout each round.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

5 Calorie Echo Bike
4 Shuttle Runs
3 Thrusters

How to Run a Practice Round

Bathroom, Water, Questions [27:00 - 30:00]

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 [30:00 - 55:00]

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 [55:00 - 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



  • 25/21 Cal Row, Ski, or Bike Erg
  • 200m Run


  • 200m Run
  • 250m Row or Ski
  • 500m Bike Erg


  • Sub Dumbbells
  • Front Squats
  • Push Press

Home WOD

5 Rounds For Time:
15 Burpees
200m Run
9 Dumbbell Thrusters

Rest 1 Minute Between Rounds

After Party

For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*

Rest 2 Minutes Between Sets

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up