"Even Keeled"


"Even Keeled" [COMPETE & TRAIN]

5 Rounds For Time:
12 Toes to Bar
400 Meter Run
24 Dumbbell Snatches (50/35)

Rest 1 Minute Between Rounds

Time Cap: 27 Minutes

"Even Keeled" [SWEAT]

5 Rounds For Time:
12 Toes to Bar
400 Meter Run
24 Dumbbell Snatches (35/25)

Rest 1 Minute Between Rounds

Time Cap: 27 Minutes

Daily Mindset

“The only thing that is different about me, is that I'm not afraid to die on a treadmill.” - Will Smith

It’s not about the treadmill. It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.


But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
200m Run
20 Second Down Dog to Push-Up
20 Second Plank
20 Second Kuckle Draggers
20 Second Good Mornings
10 Second V-Ups

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
  • Toes to Bar: Variation we can complete 25+ in under a minute when fresh.
  • Dumbbell Snatch: Weight we can cycle 40+ unbroken when fresh.

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 20:00]

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

10 Alternating DB Deadlift
10 Dumbbell Swings
5 Dumbbell Push Press Each Arm
6 Alternating DB Snatch

Dumbbell Snatch Teaching

How to Run the Teaching Portion

Strategy [20:00 - 21:00]

  • Reach on the toes to bar.
  • Steady on the run.
  • Push the snatches.

How to Discuss Strategy

Practice Round [21:00 - 23:00]

5 Toes to Bar
200m Run
10 Alternating DB Snatches

How to Run a Practice Round

Bathroom, Water, Questions [23:00 - 25:00]

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 [25:00 - 52:00]

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



  • V-Ups
  • GHD Sit-Ups
  • Knee Raises


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


  • Sub Barbell or Kettlebell

Home WOD

5 Rounds For Time:
12 V-Ups
400 Meter Run
24 Dumbbell Snatches

Rest 1 Minute Between Rounds

After Party

3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
20 GHD Sit-ups

Rest 2 Minutes Between Sets