"Back in the Saddle"


"Back In The Saddle" [COMPETE & TRAIN]

Workout Definition

3 Rounds For Time:
800 Meter Run
50 Dumbbell Snatches (50/35)  
30/24 Calorie Echo Bike

Rest 3 Minutes Between Rounds

KILOS: 22.5/15

Time Cap: 33 Minutes

"Back In The Saddle" [SWEAT]

Workout Definition

3 Rounds For Time:
800 Meter Run
50 Dumbbell Snatches (35/25)  
30/24 Calorie Echo Bike

Rest 3 Minutes Between Rounds

KILOS: 15/10

Time Cap: 33 Minutes

Athletes Notes

Daily Mindset

“You can easily judge the character of a person by how they treat those who can do nothing for them.” - Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece - the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Coaches Notes

General Warmup [0:00 - 5:00]

400m Run
15 Second Knuckle Draggers
15 Second Alternating Lunges
15 Second Bodyweight Good Mornings
1 Minute Echo Bike
20 Second Alternating Single DB Deadlift
20 Second Single DB Eye Level Swings
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: Threshold
  • Score: Time
  • Logistics: If short on bikes, stagger a second heat by 4 minutes.

Back in the Saddle Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 15:00]


  • 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

10 Alternating DB Deadlift
10 Dumbbell Swings
5 Dumbbell Push Press Each Arm
6 Alternating DB Snatch

Dumbbell Snatch Teaching

How to Run the Teaching Portion

Strategy [15:00 - 16:00]

  • Push the run.
  • Steady on the dumbbell.
  • Recover on the bike.

How to Discuss Strategy

Practice Round [16:00 - 18:00]

200m Run
10 Dumbbell Snatches
5 Calorie Echo Bike

How to Run a Practice Round

Bathroom, Water, Questions [18:00 - 21:00]

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 [21:00 - 54:00]

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 [54:00 - 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



  • 1,000m Row or Ski
  • 2,000m Bike
  • 600m Air Runner


  • Kettlebell Swings
  • Sub Barbell


  • 36/30 Calorie C2 Erg Machine
  • 600m Run

Home WOD

3 Rounds For Time:
800 Meter Run
50 Dumbbell Snatches (50/35)  
30 Burpees

Rest 3 Minutes Between Rounds

After Party

3 Sets, Not For Time:10 Banded Barbell Bent Over Rows10 Alternating Pistols10 Double Kettlebell Snatch10 Weighted PistolsRest 2:00 between sets.