"Maple Syrup"


"Maple Syrup"

AMRAP 25:  
60 Calorie Bike Erg
45 Burpee Box Jumps (24"/20")  
30 Power Snatches (115/85)
3 Men: 60 Calories
2 Men, 1 Woman: 55 Calories
2 Women, 1 Woman: 50 Calories
3 Women: 45 Calories

KILOS: 52/38

Daily Mindset

“Life is like sailing. You can use any wind to go in any direction.” - Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1 Minute Bike Erg
20 Second Inchworm to Push-Ups
20 Second Box Step-Ups
20 Second Knuckle Draggers
20 Second Arm Circles

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: Team
  • Score: Rounds + Reps
  • Logistics: Teams of 3 with one athelte working at a time.
  • Power Snatch: Weight we can cycle for 15+ unbroken when fresh.

Maple Syrup Coaches Video

How to Run the Whiteboard Brief

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

Snatch Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Snatch
15 Seconds Behind the Neck Press
15 Seconds Overhead Squat
15 Seconds Snatch Balance

4 High Hang Snatch
REST, Cue punchout to receive the bar with locked out elbows.
4 Above Knee Hnag Snatch
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Snatch

Snatch Teaching Video

How to Run the Teaching Portion

Practice Round [25:00 - 27:00]

5 Calorie Bike Erg
5 Burpee Box Jump OVers
5 Power Snatch

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 - 55:00]

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 [55:00 - 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



  • 25/20 Cal Row, Ski, or Bike Erg
  • 300m Run


  • Bar Facing Burpee
  • Burpee to Target
  • Burpee Broad Jumps


  • Power Clean
  • Sub Dumbbells

Home WOD

5 Rounds For Total Time:
300m Run
12 Burpees
9 Dumbbell Power Snatches

Rest 1 Minute Between Rounds

Individual Version

"Maple Syrup"
5 Rounds For Total Time:
21/15 Calorie Echo Bike
12 Burpee Box Jumps (24""/20"")
9 Power Snatches (115/85)

Rest 1 Minute Between Rounds

After Party

3 Giant Sets:
8 Banded Stiff-Legged Deadlifts
16 Psoas March Steps (8 Each Leg)
24 GHD Sit-ups