"Stickler" [COMPETE & TRAIN]

10 Rounds For Time:
8 Deadlifts (185/135)
6 Strict Ring Dips
4 Strict Pull-ups
200 Meter Run

KILOS: 84/61

"Stickler" [SWEAT]

10 Rounds For Time:
8 Deadlifts (135/95)
6 Strict Ring Dips
4 Strict Pull-ups
200 Meter Run

KILOS: 61/43

Daily Mindset

"Pain versus Discomfort"

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain… It's discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let's use this as a perspective change as we enter today's training.
Today, we’ll get uncomfortable.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
200m Run
15 Second Bodyweight Good Mornings
15 Second Knuckle Draggers
15 Second Down Dog to Push-Ups
15 Second Kang Squats

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: Grind
  • Score: Time
  • Deadlift: Weight we can cycle for 25+ reps unbroken when fresh.
  • Ring Dips: Variation we can complete 10+ unbroken when fresh.
  • Strict Pull-Ups: Variation we can complete 10+ unbroken when fresh.
  • Time Range: 15:00 - 20:00

Stickler Coaches Video

How to Run the Whiteboard Brief

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

5 Deadlifts to Knee
5 Deadlifts to Below Knee
5 Deadlifts to Midshin

--Add Light Weight--

2 Sets:
3 Tempo Deadlifts with a 5 second Negative

Deadlift Teaching Video

10 Scap Retractions

  • Cue ears in front of biceps.
    10 Kip Swings
  • Cue pinky knuckle on top of bar. The kip is generated by the shoulders, not the feet.
    2-3 Strict Pull-Ups
  • Cue pulling elbows to the floor.
  • Rep starts with ears in front of biceps at the bottom, and finishes with chin above and over the bar at the top.

10 Second Top of Dip Hold
10 Second Bottom Dip Hold
3 Controlled Negatives
3 Feet Assisted Dips
3 Strict Dips

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Break the deadlifts to save grip. A deadlift break can be extremely fast and useful.
  • Use the run to shake out the arms and run with relaxed hands.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

8 Deadlifts (185/135)
6 Strict Ring Dips
4 Strict Pull-ups
200 Meter Run

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



  • Good Mornings
  • Back Squat
  • Sub Dumbbells or Kettlebells


  • Bar Dips
  • Push-Ups
  • Floor Press
  • Bench Press


  • Banded
  • Ring Rows
  • Bent Over Rows


  • 250m Row or Ski
  • 500m Bike
  • Shuttle Run

Home WOD

10 Rounds For Time:
8 Dumbbell Deadlifts
8 Push-Ups
8 Bent Over Rows
200 Meter Run

After Party

3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets