"Linguine" [COMPETE]

7 Rounds For Time:  
7-6-5-4-3-2-1 Bar Muscle-ups
20 AbMat Sit-ups
400 Meter Run

Time Cap: 30 Minutes

"Linguine" [TRAIN]

7 Rounds For Time:  
10-9-8-7-6-5-4 Strict Chest to Bar Pull-Ups
20 AbMat Sit-ups
400 Meter Run

Time Cap: 30 Minutes

"Linguine" [SWEAT]

7 Rounds For Time:  
7-6-5-4-3-2-1 Burpee Pull-Ups
20 AbMat Sit-ups
400 Meter Run

Time Cap: 30 Minutes

Daily Mindset

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
400-200-100m Run
20 Second Arm Circles
20 Second Plank
20 Second Down Dog

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: Pacer
  • Score: Time
  • Bar Muscle-Ups: Variation we can complete each round in no more than 2 sets.
  • Run: Distance or substitution we can complete in under 2:30 when fatigued.

Linguine Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 18:00]

10 Scap Pull-Ups
10 Kip Swings
5 Straight Arm Press Down Kip Swing
2-3 Bar Muscle-Ups

AbMat Sit-Up Teaching Video


  • Shorter strides and a higher cadence will be more efficient.
  • We want our athletes feeling like a rock skipping across water instead of an underinflated basketball bouncing along.

Run Cadence Teaching Video

How to Run the Teaching Portion

Strategy [18:00 - 19:00]

  • Try to go unbroken on the muscle-ups if possible.
  • Push the sit-ups.
  • Let the run be as fast as it can be for you to get on the bar right as you get done.

How to Discuss Strategy

Practice Round [19:00 - 21:00]

3 Bar Muscle-Ups
10 Abmat Sit-Ups
200m Run

How to Run a Practice Round

Bathroom, Water, Questions [21:00 - 23:00]

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 [23:00 - 53:00]

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 [53:00 - 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



  • Burpee Pull-Ups
  • Jumping Muscle-Up
  • Ring Muscle-Ups
  • Strict Chest to Bar Pull-Ups

Home WOD

7 Rounds For Time:  
7-6-5-4-3-2-1 Renegade Rows
20 AbMat Sit-ups
400 Meter Run

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