"Fast Break


"Fast Break" [TRAIN/COMPETE]

10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)

Rest 1 Minute Between Rounds

*Score = Time it takes to complete the workout
[Kilos = 9/6]

"Fast Break" [SWEAT]

10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (14/10)

Rest 1 Minute Between Rounds

*Score = Time it takes to complete the workout
[Kilos = 6/4.5]

Daily Mindset

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellence.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1 Minute Row
20 Second Bottom Squat Hold
20 Second Squat to Stand
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
  • Logistics: If short on rowers, a 1 minute stagger with similar athletes should work.
  • Wallballs: Weight we can complete 40+ unbroken when fresh.

How to Run the Whiteboard Brief

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

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

5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls

Wall-Ball Technique Teaching

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Ride the line, sit at 85% and repeat. :-)

How to Discuss Strategy

Practice Round [25:00 - 27:00]

15 Calorie Row
15 Wallballs

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 - 57:00]

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



  • Same Calorie Ski or Bike Erg
  • 12/10 Calorie Echo Bike
  • 200m Run


  • Gobleet Thrusters
  • Goblet Squat
  • Jump Squats

Home WOD

10 Rounds For Time:
200m Run
15 Goblet Thrusters

Rest 1 Minute

After Party

3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups

Rest 2 Minutes Between Sets