"Euro Step"


[Part 1]

Strict Press

10 Rep Max

[Part 2]

"Euro Step" [COMPETE & TRAIN]

Workout Definition

3 Rounds For Time:
600 Meter Run
30-20-10 Toes to Bar
30 Dumbbell Reverse Lunges

Dumbbells: (50/35)'s

KILOS: 22.5's/15's

Time Cap: 18 Minutes

"Euro Step" [SWEAT]

Workout Definition

3 Rounds For Time:
600 Meter Run
30-20-10 Toes to Bar
30 Dumbbell Reverse Lunges

Dumbbells: (35/25)'s

KILOS: 15's/10's

Time Cap: 18 Minutes

Athletes Notes

Daily Mindset

“I would rather die of passion than boredom.” - Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
400m-200m-100m Run
20 Second Plank
20 Second Alternating Lunge
20 Second Active Spiderman
20 Second Active Samson

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
  • Run: Should take no more than 3:30 to complete.
  • Toes to Bar: Variation we can complete 25+ in under a minute when fresh.

How to Run the Whiteboard Brief

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

5 Pausing Strict Press

  • Bar over, or behind center mass.
    5 Tempo Strict Press
  • Full control throughout the movement.
    5 Strict Press

Part 1, Strict Press [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]

10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar

Toes to Bar Teaching Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Push the run.
  • Recover on the toes to bar.
  • Steady on the lunges.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

200m Run
10 Toes to Bar
6 Reverse Lunges

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 [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



  • 750m Ski or Row
  • 1,500m Bike


  • GHD Sit-Ups
  • V-Ups
  • Abmat Sit-Ups


  • Reduce Weight
  • No Weight
  • Box Step-Ups

Home WOD

3 Rounds For Time:
600 Meter Run
30-20-10 V-Ups
30 Dumbbell Reverse Lunges

After Party

3 Giant Sets:
50' Dumbbell Bear Crawl
50' Reverse Dumbbell Bear Crawl

Rest 1:30 Between Sets