"Optimus Prime"


[Part 1]


3 Rep Max

[Part 2]

"Optimus Prime" [COMPETE/TRAIN]

Wallballs (20/14)

On the Minute [Starting at 1:00]:
5 Deadlifts (225/155)

*Score = Total Wallballs
[Wall Ball Kilos = 9/6, Deadlift Kilos = 102.5/70]

"Optimus Prime" [SWEAT]

Wallballs (14/10)

On the Minute [Starting at 1:00]:
5 Deadlifts (155/105)

*Score = Total Wallballs
[Wall Ball Kilos = 6/4, Deadlift Kilos = 70/48]

Daily Mindset

"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.
Decisions = Destiny.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Knuckle Draggers
20 Second Bodyweight Good Mornings
20 Second Air Squats
20 Second Active Samson
20 Second Active Spiderman

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: Reps
  • Wallballs: Weight we can cycle 40+ unbroken when fresh.
  • Deadlifts: Weight we can cycle for 20 reps unbroken when fresh.

Optimus Prime Coaches Video

How to Run the Whiteboard Brief

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

With an empty bar…
5 Deadlifts with a 5 second negative.
With a light weight…
5 Deadlift with a 5 second negative.
With a moderate weight…
5 Deadlifts with a pause at the top of each rep.

  • Keep bar close to the body,
  • Get the 'slack' out of the back by pulling yourself into the bar before pulling off the ground.
  • Chest and shoulders rise at the same rate until past the knee.

Part 1, Deadlift [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]

5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls

Wall-Ball Technique Teaching

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Break the wallballs early in order to thrive in the back half.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

10 Wallballs
5 Deadlifts

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



  • Goblet Thrusters
  • Sub Dumbbells or Barbell
  • Reduce Height or Weight


  • Sub Dumbbells or Kettlebells
  • Good Mornings

Home WOD

Goblet Thrusters (50/35)

On the Minute [Starting at 1:00]:
10 Dumbbell Deadlifts (50's/35's)

After Party

3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralateral Kettlebell Reverse Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

Rest 2 Minutes Between Sets