Workout Definition

[TEAMS OF 3]  
Partner 1:
Max Calorie Bike Erg

Partner 2:
Max Calorie Bike Erg

Partner 3:
12 Toes to Bar
9 Burpee Box Jump Overs (24"/20")
6 Dumbbell Box Step Overs (50/35)'s

* Rotate After Completion of 12-9-6

KILOS: 22.5's/15's

Athletes Notes

Daily Mindset

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

Coaches Notes

General Warmup [0:00 - 5:00]

1 Minute Bike Erg
20 Second Box Step-Ups
20 Second Prayer on Box
45 Second Bike Erg
20 Second Down Dog to Push-Ups
20 Second Box Jumps
30 Second Bike Erg

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

Kix Coaches Video

How to Run the Whiteboard Brief

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

10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar

Toes to Bar Teaching Video

5 Burpees
5 Box Jump Overs
5 Burpee Box Jump Overs

Burpee Box Jump Over Teaching Video

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • The bike is the score, so go to work there.
  • The TTB, Burpee and step over portion can be done at a steady pace.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

5 Calorie Bike Erg
5 Toes to Bar
4 Burpee Box Jump Overs
3 Dumbbell Box Step-Overs

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



  • Knee Raises
  • Knees to Elbow


  • Same Distance C2 Bike
  • 750m Row or Ski
  • 600m Run


  • Burpee Broad Jump
  • Burpee to Target
  • Line Facing Burpee


  • Remove or Reduce Weight
  • Box Step-Ups
  • Alternating Lunges

Home WOD

3 Rounds For Time:
21 V-Ups
800m Run
12 Line Facing Burpees

Direclty Into…

30 Dumbbell Alternating Lunges

Individual Version

3 Rounds For Time:
21 Toes to Bar
1,500/1,200 Meter Echo Bike
12 Burpee Box Jump Overs (24""/20"")

Direclty Into…

30 Dumbbell Box Step Overs (50/35)'s

Time Cap: 21 Minutes

After Party

3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts
25' Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
25' Double Dumbbell Overhead Carry

Rest as Needed Between Sets