"Floppy Disk"


[Part 1]

Overhead Squat

10 Rep Max

[Part 2]

"Floppy Disk"

3 Rounds For Time:
400 Meter Run
20 Burpees to Target (6")
1,000/800 Meter Echo Bike

Time Cap: 20 Minutes

Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we have not yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

General Warmup [0:00 - 5:00]

3 Rounds:
400m-200m-100m Run
20 Second Down Dog to Push-Ups
20 Second Echo Bike
20 Second Slow Burpees

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
  • Logistics: If short on bikes, a 3 minute stagger should work.

How to Run the Whiteboard Brief

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

5 Quarter Squats

  • Pause athletes at the top and the bottom. Cue armpits facing forward, and elbow pitts to the ceiling.
    5 Half Squats
  • Pause athletes at the top and the bottom. Cue athletes to squeeze shoulder blades together and up. As if they are trying to hold a pen between their shoulder blades.
    5 Overhead Squats

Part 1, Overhead 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]


  • Shorter strides and a higher cadence will be more efficient.
  • We want our athletes feeling like a rock skipping across water instead of an underinflated basketball bouncing along.

Run Cadence Teaching Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Steady on the run.
  • Push the burpees.
  • Steady on the bike.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

200m Run
5 Burpee to Target
200m Echo Bike

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



  • 500m Row or Ski
  • 1,000m Bike
  • Shuttle Runs


  • Burpee Box Jump
  • Bar Facing Burpee
  • 20 C2 Machine Calories


  • 500m Row or Ski
  • 400m Run
  • 1,000m Bike Erg

Home WOD

3 Rounds For Time:
400 Meter Run
20 Burpees
100 Double Unders

After Party

Not For Time:
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts
100' Single Dumbbell Overhead Walking Lunge
15 Barbell Hip Thrusts