[Part 1]

Back Squat

1 Rep Max

[Part 2]

"Calamari" [COMPETE]

Workout Definition

40/30 Calorie Row
20 Thrusters (75/55)  
10 Bar Muscle-ups

KILOS: 34/25

"Calamari" [TRAIN]

Workout Definition

40/30 Calorie Row
20 Thrusters (75/55)  
10 Strict Chest to Bar Pull-Ups

KILOS: 34/25

"Calamari" [SWEAT]

Workout Definition

40/30 Calorie Row
20 Thrusters (75/55)  
10 Burpee Pull-Ups

KILOS: 34/25

Athletes Notes

Daily Mindset

“What you resist, persists”.

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do..

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1 Minute Row
30 Second Down Dog to Push-Ups
30 Second Bottom Squat Hold
30 Second Air Squats

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: Rounds + Reps
  • Logistics: If short on rowers, use another machine or stagger a 2:30 start.
  • Thruster: Weight we can cycle 40+ reps unbroken when fresh.
  • Bar Muscle-Up: Variation we can complete 10 in under a minute when fresh.

How to Run the Whiteboard Brief

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

Barbell Warmup video
15 Seconds Good Mornings
15 Seconds Back Squats
15 Seconds Elbow Rotations
15 Seconds Press and Reach
15 Seconds Stiff Legged Deadlift
15 Seconds Front Squat

Back Squat Teaching Video

Part 1, Back Squat [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

  • Grab the floor with your toes and screw your feet into the ground.
    5 Front Squats
  • Full grip on the bar with elbows up.
    5 Push Press
  • Take note of the depth of the push press. This is the depth point during the thruster when we want to start accelerating the bar overhead.
    5 Thrusters
  • Accelerate the bar at the top of the squat, not starting in the bottom.

5 Kip Swings with emphasis on the press down in the hollow.
2-3 Hips to bar with emphasis on the press down in the hollow.
2-3 Bar Muscle-Ups

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Steady on the row.
  • Push the thrusters.
  • Plank your break on the bar muscle-ups.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

5 Calorie Row
5 Thrusters
3 Bar Muscle-Ups

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



  • Same Calorie Bike or Ski Erg
  • 30/24 Calorie Echo Bike
  • 400m Run


  • Wallballs
  • Goblet Thrusters
  • Push Press


  • Jumping or Banded
  • Burpee Pull-Ups
  • Ring Muscle-Ups

Home WOD

400m Run
20 Dumbbell Thruster
10 Renegade Rows

After Party

3 Giant Sets:
16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold

Rest 2 Minutes Between Sets