"Extension Cord"


"Extension Cord" [COMPETE & TRAIN]

Push Press (115/85)
Burpee Pull-ups
Box Jump Overs (30"/24")

KILOS: 52/38

Time Cap: 20 Minutes

"Extension Cord" [SWEAT]

Push Press (95/65)
Burpee Pull-ups
Box Jump Overs (24"/20")

KILOS: 43/29

Time Cap: 20 Minutes

Daily Mindset

“You can’t build on top of success you don’t acknowledge.” - Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
15 Second Down Dog
15 Second Active Samson
15 Second Active Spiderman
15 Second Arm Circles
15 Second Box Step-Ups or Box Jumps

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
  • Push Press: Weight we can cycle 20+ unbroken when fresh.

How to Run the Whiteboard Brief

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

5 Pausing Strict Press

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

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Break the push press before you want to save pressing stamina for the burpees.
  • Smooth and steady on the box jump overs.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

10 Push Press
5 Burpee Pull-Ups
5 Box Jump Overs

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
  • Push-Ups


  • Bar Muscle-Ups
  • Burpee to Target
  • Bar Facing Burpees


  • Box Step Overs
  • Box Jumps

Home WOD

Dumbbell Push Press
100 Double Unders

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