"Break Stuff"


"Break Stuff" [COMPETE & TRAIN]

Workout Definition

On the 4:00 x 5 Rounds:
500/400 Meter Row
30 AbMat Sit-ups
Max Unbroken Bench Press (135/95)

KILOS: 61/43

"Break Stuff" [SWEAT]

Workout Definition

On the 4:00 x 5 Rounds:
500/400 Meter Row
30 AbMat Sit-ups
Max Unbroken Bench Press (95/65)

KILOS: 43/29

Athletes Notes

Daily Mindset

“Your obsessions become your possessions.” - Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Coaches Notes

General Warmup [0:00 - 5:00]

2 Minute Row
20 Second Plank
20 Second Down Dog
1 Minute Row
20 Second Sit-Ups
20 Second Down Dog to Push-Ups
30 Second Row

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: Total Reps
  • Row: Should take no more than 2:10 to complete.
  • Sit-Ups: Should take no more than 1:15 to complete.
  • Bench Press: Weight we can complete 20+ reps unbroken when fresh.

Break Stuff

How to Run the Whiteboard Brief

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

20 Second Row

  • Feet flat against rower and/or vertical shins.
    20 Second Row
  • Arms straight during pull until handle crosses the knees.
    20 Second Row
  • Sit bones on seat, not low back.
    20 Second Row

Row Teaching Video

AbMat Sit-Up Teaching Video


  • Feet flat on the ground.
  • Shoulder blades pulled down into our back pockets.
  • Eyes under the bar when in the rack.
  • Try to bend the bar throughout the rep.

Bench Press Teaching Video

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Repeatable pace on the row.
  • Push the sit-ups.
  • Break the bench 3-4 reps before you need to. Do not go to failure.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

100m Row
10 Sit-Ups
5 Bench Press

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 - 50:00]

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 [50:00 - 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



  • Same Distance Ski Erg
  • 2x Distance Bike
  • 400m Run
  • Shuttle Runs


  • Reduce Reps
  • Plank Hold
  • GHD Sit-Ups


  • Sub Dumbbells
  • Floor Press
  • Deficit Push-Ups
  • Strict Press

Home WOD

On the 4:00 x 5 Rounds:
500/400 Meter Row
30 AbMat Sit-ups
Max Unbroken Bench Press (135/95)

After Party

3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups

Rest 2 Minutes Between Sets