"Team RJ"


"Team RJ" [HERO]

Workout Definition

5 Rounds For Time:
800 Meter Run
5 Rope Climbs (15')
50 Push-ups

Time Cap: 40 Minutes

* Teams of 2
* Run Together
* Split Rope Climbs & Push-ups

Athletes Notes

Daily Mindset

“Your mind is not your shoe size.” - Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have taken some sort of one. It’s a test that claims to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Coaches Notes

General Warmup [0:00 - 5:00]

400m Run
30 Second Down Dog to Push-Ups
10 Second Scap Pull-Ups
10 Second Hanging Knee Raises
10 Second Pull-Ups or Ring Rows
200m Run

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: Pacer
  • Score: Time
  • Push-Ups: Variation we can complete 25+ reps in under a minute when fresh.

Team RJ Coaches Video

How to Run the Whiteboard Brief

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


  • Shorter strides and a higher cadence will be more efficient.
  • We want our athletes feeling like a rock skipping across water instead of an underinflated basketball bouncing along.

Run Cadence Teaching Video

Rope Climb Technique Video

20 Second Top Of Plank Hold
5 Push-Up Negatives
5 Push-ups
Push-Up Teaching Video

How to Run the Teaching Portion

Strategy [12:00 - 13:00]

  • Steady on the run.
  • Fast on the rope climbs.
  • Break the push-ups into small, fast sets.

How to Discuss Strategy

Practice Round [13:00 - 16:00]

400m Run
1 Rope Climb
5-10 Push-Ups

How to Run a Practice Round

Bathroom, Water, Questions [16:00 - 18:00]

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 [18:00 - 58:00]

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



  • 1,000m Row or Ski
  • 2,000m Bike


  • 3 Strict Pull-Ups
  • Lay to Stand Climb
  • Reduce Height
  • 3 L-Sit Pull-Ups


  • Box Push-Ups
  • Floor Press

Home WOD

5 Rounds For Time:
800 Meter Run
5 Renegade Rows
50 Push-ups

Individual Version

5 Rounds For Time:
800 Meter Run
5 Rope Climbs (15')
50 Push-ups

Time Cap: 45 Minutes

After Party

3 Giant Sets:
20 GHD Sit-ups
50' Weighted Monster Walk