"Back & Forth"


"Back & Forth" [COMPETE & TRAIN]

Deadlifts (185/135)
Shuttle Runs
Dumbbell Push Jerks (50/35)'s

KLILOS: 84/61, 22.5/16

"Back & Forth" [SWEAT]

Deadlifts (135/95)
Shuttle Runs
Dumbbell Push Jerks (35/25)'s

KILOS: 61/43, 15's/10's

Daily Mindset

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Knuckle Draggers
20 Second Down Dog
20 Second Active Samson
20 Second Active Spiderman
20 Second Shuttle Runs

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: Time
  • Deadlift: Weight we can complete 25+ unbroken when fresh.
  • Push Jerks: Weight we can complete 20+ unbroken when fresh.

How to Run the Whiteboard Brief

Back & Forth Coaches Video

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

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.

5 Single DB Goblet Strict Press
5 Single DB Goblet Push Press
5 Single DB Goblet Push Jerk
5 Double DB Push Press
5 Double DB Push Jerk

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Break the deadlifts early.
  • Hard turns out of the shuttle runs.
  • Big sets on the push jerks.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

9 Deadlifts
9 Shuttle Runs
9 Dumbbell Push Jerks

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.

Bathroom, Water, Questions Video

Workout [30:00 - 50:00]

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 [50:00 - 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



  • Sub Dumbbells or Kettlebells


  • 400/300/200/100/100m Run


  • Sub Barbell
  • Push-Ups

Home WOD

Dumbbell Deadlifts
Shuttle Runs
Dumbbell Push Jerks

After Party

3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold

Rest As Needed Between Sets