"That's Nasty"


"That's Nasty" [TEAMS OF 3]

60 Calorie Row
15 Rope Climbs (15')
45 Power Snatches (115/85)

Split Reps As You'd Like
3 Guys: 60 Calories
2 Guys, 1 Girl: 55 Calories
2 Girls, 1 Guy: 50 Calories

Daily Mindset

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” - Reba McEntire

As we start our day, let’s think about these three.

Wishbone - Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone - The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funny Bone - We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Knuckle Draggers
20 Second Bodyweight Good Mornings
10 Second Scap Pull-Ups
10 Second Hanging Knee Raises

Round 1 Row: 1 Minute
Round 2 Row: 45 Seconds
Round 3 Row: 30 Seconds

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: Team
  • Score: Rounds + reps
  • Power Snatch: Weight we can complete 15+ unbroken when fresh.

How to Run the Whiteboard Brief

That's Nasty Coaches Video

Specific Warmup & Teaching [8:00 - 19:00]

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

Rope Climb Technique Video

Snatch Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Snatch
15 Seconds Behind the Neck Press
15 Seconds Overhead Squat
15 Seconds Snatch Balance

4 High Hang Snatch
REST, Cue punchout to receive the bar with locked out elbows.
4 Above Knee Hnag Snatch
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Snatch

Snatch Teaching Video

How to Run the Teaching Portion

Strategy [19:00 - 20:00]

  • Small fast sets with breaks is the best team option to move through this.

How to Discuss Strategy

Practice Round [20:00 - 22:00]

5 Calorie Row
2 Rope Climbs
5 Power Snatch

How to Run a Practice Round

Bathroom, Water, Questions [22:00 - 25:00]

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 [25:00 - 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



  • Same Calorie Row or Bike Erg
  • 50 Calorie Fan Bike
  • 800m Run


  • 3 Strict Pull-Ups
  • Lay to Stand Rope Climb


  • Power Clean
  • Dumbbell Snatch
  • Kettlebell Swing

Individual Version

"That's Nasty"
3 Rounds:
500 Meter Row
7-5-3 Ring Muscle-ups
10 Power Snatches (115/85)

Rest 3 Minutes

3 Rounds:
500 Meter Row
7-5-3 Ring Muscle-ups
10 Power Snatches (115/85)

Time Cap: 30 Minutes

After Party

3 Giant Sets:8 Banded Stiff-Legged Deadlifts16 Psoas March Steps (8 Each Leg)24 GHD Sit-ups