"Once And For All"


[Part 1]

Back Squat

5 Rep Max

[Part 2]

"Once And For All" [COMPETE & TRAIN]

For Time:
30 Front Squats (155/105)
200 Meter Farmers Carry (50/35)'s
1,000/900 Meter Row

KILOS: 70/48 & 22.5/15's

"Once And For All" [SWEAT]

For Time:
30 Front Squats (115/85)
200 Meter Farmers Carry (50/35)'s
1,000/900 Meter Row

KILOS: 52/38 & 22.5/15's

Daily Mindset

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.
If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00, 0:45, 0:30 Row
20 Second Active Spiderman
20 Second Active Samson
20 Down Dog
20 Meter Single DB Farmers Carry Each Arm

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
  • Logistics: If short on rowers, a 5 minute stagger should work.
  • Front Squat: Weight we can cycle 20+ unbroken when fresh.
  • Farmers Carry: Weight we can complete with no more than 2 breaks.

Once And For All Coaches Video

How to Run the Whiteboard Brief

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

Barbell Warmup video
15 Seconds Good Mornings
15 Seconds Back Squats
15 Seconds Elbow Rotations
15 Seconds Press and Reach
15 Seconds Stiff Legged Deadlift
15 Seconds Front Squat

Back Squat Teaching Video

Part 1, Back 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]

10 Second Single DB Deadlift Each Arm
10 Seconds Double DB Deadlift
10 Second Double DB March in Place

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

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Big sets on the squats.
  • Shuffle/run the farmers carry.
  • Push the final 400m of the row.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

8 Front Squats
50m Farmers Carry
100m Row

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



  • Reduce Loading
  • Reduce Reps
  • Sub Dumbbells
  • Sub Barbell
  • 2x Air Squats


  • Reduce Loading
  • Reduce Distance
  • Kettlebell Farmers Carry
  • Suitcase Hold (Every 5s = 1 Rep)
  • Shuttle Runs


  • 1,00m Ski
  • 2,000m Bike
  • 800m Run
  • 600m Air Run

Home WOD

For Time:
30 Dumbbell Front Squats  
200 Meter Farmers Carry
800 Meter Run

After Party

3 Giant Sets:
16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold

Rest 2 Minutes Between Sets