"Team Mr. Joshua"


"Team Mr. Joshua"

5 Rounds For Time:
400 Meter Run (Together)
30 Synchro AbMat Sit-ups
30 Deadlifts (250/175)

* Split Deadlifts However

KILOS: 113/79

Daily Mindset

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
200m, 200m, 100m Run
20 Second Knuckle Draggers
20 Second Bodyweight Good Mornings
20 Second Inchworms
20 Second Plank

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 Workout
  • Score: Time
  • Flow: Athletes all work together on the run and the sit-ups, but can break up the deadlifts however they'd like.
  • Deadlift: Weight we can cycle for 10+ reps unbroken when fresh.

Team Mr. Joshua Coaches Video

How to Run the Whiteboard Brief

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

AbMat Sit-Up Teaching Video

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

How to Run the Teaching Portion

Practice Round [25:00 - 27:00]

200m Run
10 Synchro Sit-Ups
10 Deadlifts

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



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


  • Toes to Bar
  • GHD Sit-Ups
  • Plank
  • V-Ups


  • Back Squat
  • Good Morning
  • Sub Dumbbells or Kettlebells

Home WOD

5 Rounds For Time:
400 Meter Run
30 V-Ups
15 Dumbbell Deadlifts

Individual Version

"Mr. Joshua" [HERO]
5 Rounds For Time:
400 Meter Run
30 GHD Sit-ups
15 Deadlifts (250/175)


After Party

3 Sets:

7 Seated Single Arm Arnold Press

:30 Seconds Ring Plank Support

14 Weighted AbMat Sit-ups