"Surprise Ending"


[Part 1]


10 Rep Max

[Part 2]

"Surprise Ending" [ALL TRACKS]

[2 Rounds]:
800 Meter Run
50 Wallballs (20/14)

Directly Into...

Max Bar-Facing Burpeees

KILOS: 9/6

Daily Mindset

“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.

General Warmup [0:00 - 5:00]

3 Rounds:
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

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: Reps
  • Run: Distance we can complete in no more than 4:30.
  • Wallballs: Weight we can complete 40+ unbroken when fresh.

How to Run the Whiteboard Brief

Surprise Ending Coaches Video

Specific Warmup & Teaching [8:00 - 12:00]

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.

  • Keep bar close to the body,
  • Get the 'slack' out of the back by pulling yourself into the bar before pulling off the ground.
  • Chest and shoulders rise at the same rate until past the knee.

Part 1, Deadlift [12:00 - 27:00]

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

Teaching, Part 2 [27:00 - 32:00]

5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls

Wall-Ball Technique Teaching

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Pace the run.
  • Push the wallballs.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

200m Run
10 Wallballs
5 Bar Facing Burpees

How to Run a Practice Round

Bathroom, Water, Questions [34:00 - 36:00]

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.

Bathroom, Water, Questions Video

Workout [36:00 - 51:00]

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 [51:00 - 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
  • Shuttle Runs


  • Dumbbell Thrusters
  • Goblet Thrusters


  • Line Facing Burpees
  • Burpee to Target

Home WOD

[2 Rounds]:
800 Meter Run
50 Wallballs (20/14)

Directly Into…

Max Bar-Facing Burpees

After Party

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