"Matchbox Twenty"


"Matchbox Twenty" [COMPETE & TRAIN]

8 Single Dumbbell Box Step-ups (24"/20")
10 Dumbbell Snatches (50/35)
12/10 Calorie Echo Bike

KILOS: 22.5/15

"Matchbox Twenty" [SWEAT]

8 Single Dumbbell Box Step-ups (24"/20")
10 Dumbbell Snatches (35/25)
12/10 Calorie Echo Bike

KILOS: 15/10

Daily Mindset

“You’ll miss the best things if you keep your eyes shut” - Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1 Minute Echo Bime
20 Second Box Step-Ups
20 Second Knuckle Draggers
20 Second Box Pigeon Pose Each Side

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
  • Dumbbell Snatch: Weight we can cycle 40+ reps unbroken when fresh.
  • Echo Bike: Should take no more than 1 minute to complete.

Matchbox Twenty Coaches Video

How to Run the Whiteboard Brief

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

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

Dumbbell Snatch Teaching

4 Alternating Step-Ups
4 Alternating DB Box Step-Ups

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Make this cyclical. Aim to have smooth transitions with no breaking the reps throughout.
  • The bike should be the separator.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

4 Single DB Box Step-Ups
6 Dumbbell Snatches
8 Calorie Echo Bike

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 Kettlebell
  • Reduce or Remove Weight
  • Dumbbell Lunge


  • Power Snatch
  • Sub Kettlebell


  • 15/12 Cal Erg Machine
  • 200m Run

Home WOD

8 Single Dumbbell Lunges
10 Dumbbell Snatches (50/35)
200m Run

After Party

3 Giant Sets:
50' Dumbbell Bear Crawl
50' Reverse Dumbbell Bear Crawl

Rest 1:30 Between Sets