"Secret Formula"


"Secret Formula" [COMPETE & TRAIN]

4 Rounds x AMRAP 4:
20 Burpees Over Rower
500/400 Meter Row
Max Power Cleans (135/95)

Rest 4 Minutes Between Rounds

KILOS: 61/43

"Secret Formula" [SWEAT]

4 Rounds x AMRAP 4:
20 Burpees Over Rower
500/400 Meter Row
Max Power Cleans (95/65)

Rest 4 Minutes Between Rounds

KILOS: 43/29

Daily Mindset

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…

The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00, 0:45, 0:30 Row
20 Second Down Dog to Push-Ups
20 Second Knuckle Draggers
20 Second Alternating Quad Stretch
20 Second Slow Burpees

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: Sprint
  • Score: Reps
  • Logistics: If short on rower, stagger heats during the 4 minute rest.
  • Row: Should take no more than 2 minutes to complete when fresh.
  • Power Clean: Weight we can cycle for 15+ reps unbroken when fresh.

[Secret Formula Coaches Video](

How to Run the Whiteboard Brief

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

20 Second Row

  • Feet flat against rower and/or vertical shins.
    20 Second Row
  • Arms straight during pull until handle crosses the knees.
    20 Second Row
  • Sit bones on seat, not low back.
    20 Second Row

Row Teaching Video

Clean Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Clean
15 Seconds Front Squat
15 Seconds Tall Clean

4 High Hang Clean
REST, Cue punchout to receive the bar at it's highest point with fast elbows through.
4 Above Knee Hang Clean
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Clean

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Focus on the burpees, don't stop.
  • Recover on the row.
  • Push the cleans.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

4 Burpees Over Rower
100m Row
3 Power Cleans

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



  • Burpee Box Jump Over
  • Burpee Broad Jump
  • Bar Facing Burpee

500/400 METER ROW

  • 2x Distance Bike
  • Same Distance Ski Erg
  • 400m Run


  • Power Snatch
  • Sub Dumbbells
  • Sub Kettlebells
  • Medball Power Clean

Home WOD

4 Rounds x AMRAP 4:
20 Burpees
400 Meter Run
Max Dumbbell Power Cleans

Rest 4 Minutes Between Rounds

After Party

3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups

Rest 2 Minutes Between Sets