"Break Stuff"
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
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
“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
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
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
ROW
20 Second Row
ABMAT SIT-UPS
AbMat Sit-Up Teaching Video
BENCH PRESS
How to Run the Teaching Portion
100m Row
10 Sit-Ups
5 Bench Press
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
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.
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.
ROW
ABMAT SIT-UPS
BENCH PRESS
On the 4:00 x 5 Rounds:
500/400 Meter Row
30 AbMat Sit-ups
Max Unbroken Bench Press (135/95)
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
