"Dumbfounded" [COMPETE & TRAIN]

3 Rounds x AMRAP 7:
40 Dumbbell Snatches (50/35)
800 Meter Run
Max Rope Climbs (15')

Rest 3 Minutes Between Rounds

KILOS: 22.5/15

"Dumbfounded" [SWEAT]

3 Rounds x AMRAP 7:
40 Dumbbell Snatches (35/25)
800 Meter Run
Max Rope Climbs (15')

Rest 3 Minutes Between Rounds

KILOS: 15/10

Daily Mindset

“Well done is better than well said.” - Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few choose to DO.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause at that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
200m Run
20 Second Down Dog
20 Second Up Dog
20 Second Alternating Single DB Deadlift
20 Foot Single DB Overhead 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: Total Reps
  • Logistics: If short on ropes, a 3 minute stagger should work.
  • Dumbbell Snatch: Weight we can cycle 40+ reps unbroken when fresh.
  • Rope Climb: Variation we can complete 3 in under a minute when fresh.

Dumbfounded Coaches Video

How to Run the Whiteboard Brief

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

10 Alternating DB Deadlift
10 Dumbbell Swings
5 Dumbbell Push Press Each Arm
6 Alternating DB Snatch

Dumbbell Snatch Teaching

Rope Climb Technique Video

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • No more than one quick break on snatches.
  • Push the run.
  • Use the rest to bring down your breathing.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

10 Dumbbell Snatches
200m Run
1 Rope Climb

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 - 57:00]

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



  • Reduce Loading
  • Reduce Reps
  • Hang Power Snatches
  • Kettlebell Swings
  • Empty Barbell Hang Power Snatches


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


  • Reduce Climb Height
  • 5 Strict Pull-Ups = 1 Rope
  • 5 Toes To Bar = 1 Rope
  • 6 Alternating Dumbbell Plank Rows = 1 Rope

Home WOD

3 Rounds x AMRAP 7:
40 Dumbbell Snatches (50/35)
800 Meter Run
Max Renegade Rows

Rest 3 Minutes Between Rounds

After Party

3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
20 GHD Sit-ups

Rest 2 Minutes Between Sets