[Part 1]

Strict Press

3 Rep Max

[Part 2]


5 Rounds For Time:
12 Push Presses (135/95)
20 Box Jumps (24"/20")

KILOS: 61/43

"Betty" [SWEAT]

Workout Definition

12 Push Presses (95/65)
20 Box Jumps (24"/20")

KILOS: 43/29

Daily Mindset

“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

General Warmup [0:00 - 5:00]

3 Rounds:
30 Second Box Step-Ups
30 Second Pigeon on Box
30 Second Prayer on Box
15 Second Box Push-Ups
15 Second Bunny Hops

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
  • Push Press Weight we can cycle for 15+ reps unbroken when fresh.
  • Box Jumps: Step down each rep.

Betty Coaches Video

How to Run the Whiteboard Brief

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

5 Pausing Strict Press

  • Bar over, or behind center mass.
    5 Tempo Strict Press
  • Full control throughout the movement.
    5 Strict Press
    5 Front Rack Dips
    5 Push Press

How to Run the Teaching Portion

Part 1, Strict Press [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]

15 Second Bunny Hops
15 Second Box Step Ups
15 Second Box Jumps With Step Down

  • Land soft and quiet.
  • Drive knees up to ensure we get on top of the box, especially when fatigued.
  • Stand up to full extension.

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Reach on the push press.
  • Use the box jumps to let the shoulders recover.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

6 Push Press
6 Box Jumps

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 [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
  • Sub Kettlebells or Dumbbells
  • Sub Barbell
  • Dumbbell Strict Presses
  • Kipping HSPU


  • Reduce Box Height
  • Box Step-Ups
  • 1.5 x Squat Jumps

Home WOD

5 Rounds For Time:
12 DB Push Presses
30 Squat Jumps

After Party

3 Giant Sets:
50' Dumbbell Bear Crawl
50' Reverse Dumbbell Bear Crawl

Rest 1:30 Between Sets