"Most Dope"


[Part 1]

Front Squat

3 Rep Max

[Part 2]

"Most Dope" [COMPETE & TRAIN]

10 Rounds For Time:
10-1 Front Squats (115/85)
1 Rope Climb (15')

Time Cap: 15 Minutes

KILOS: 52/38

"Most Dope" [SWEAT]

10 Rounds For Time:
10-1 Front Squats (95/65)
1 Rope Climb (15')

Time Cap: 15 Minutes

KILOS: 43/29

Daily Mindset

“Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
30 Second Squat Hold
30 Second Active Samson
30 Second Active Spiderman
30 Second Air Squats
30 Second 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: Threshold
  • Score: Time
  • Front Squat: Weight we can cycle 20+ unbroken when fresh.
  • Rope Climb: Variation we could complete 3 in under a minute when fresh.

Most Dope Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 12:00]

5 Quarter Squats
5 Half Squats
5 Front Squats

  • Pausing at the bottom and top of each rep.

Front Squat Teaching Video

Part 1, Front Squat [12:00 - 27:00]

Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00

Teaching, Part 2 [27:00 - 32:00]

Rope Climb Technique Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Try to go unbroken on the squats, but don't push the pace until the round of 5.
  • Breathe during the rope climbs.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

4 Front Squats
1 Rope Climb

How to Run a Practice Round

Bathroom, Water, Questions [34:00 - 36:00]

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 [36:00 - 51:00]

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 [51:00 - 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



  • Back Squat
  • Box Squat
  • Goblet Squat
  • Bench Press


  • 3 Strict Pull-Ups
  • Lie to Stand Climb
  • Reduce Height
  • Pegboard

Home WOD

10 Rounds For Time:
10-1 Double DB Squats
1 Renegade Row

After Party

Not For Time:

15 Barbell Hip Thrusts

100' Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts

100' Single Dumbbell Overhead Walking Lunge1

5 Barbell Hip Thrusts