"Surprise Ending"
10 Rep Max
AMRAP 15:
[2 Rounds]:
800 Meter Run
50 Wallballs (20/14)
Directly Into...
Max Bar-Facing Burpeees
KILOS: 9/6
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, its purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
3 Rounds:
Run
20 Second Bottom Squat Hold
20 Second Air Squats
20 Second Down Dog
20 Second Slow Burpees
Round 1 Run: 400m
Round 2 Run: 200m
Round 3 Run: 100m
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
DEADLIFT
With an empty bar…
5 Deadlifts with a 5 second negative.
With a light weight…
5 Deadlift with a 5 second negative.
With a moderate weight…
5 Deadlifts with a pause at the top of each rep.
Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00
WALL-BALL
5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls
How to Run the Teaching Portion
200m Run
10 Wallballs
5 Bar Facing Burpees
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.
Bathroom, 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.
800 METER RUN
WALLBALLS
BAR FACING BURPEE
AMRAP 15:
[2 Rounds]:
800 Meter Run
50 Wallballs (20/14)
Directly Into…
Max Bar-Facing Burpees
3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralateral Kettlebell Reverse Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
Rest 2 Minutes Between Sets
