"Flat Feet"


[Part 1]

Power Clean

10 Rep Max

[Part 2]

"Flat Feet" [COMPETE & TRAIN]

3 Rounds For Time:
21-15-9 Toes to Bar
50 Double Unders
21-15-9 Squat Cleans
50 Double Unders

Barbell: (115/85)

KILOS: 52/38

"Flat Feet" [SWEAT]

3 Rounds For Time:
21-15-9 Toes to Bar
50 Double Unders
21-15-9 Squat Cleans
50 Double Unders

Barbell: (95/65)

KILOS: 43/29

Daily Mindset

September 1
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Jumping Jacks or Single Unders
20 Second Down Dog
20 Second Plank Shoulder Taps
20 Second Pigeon Pose
20 Second Air Squats

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
  • Doublel Unders: Should take no more than 45 seconds to complete.
  • Squat Cleans: Weight we can cycle for 10+ reps unbroken when fresh.
  • Toes to Bar: Variation we can complete 20 reps in under a minute when fresh.

Flat Feet Coaches Video

How to Run the Whiteboard Brief

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

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

Part 1, Power Clean [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 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar

Toes to Bar Teaching Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Quick break the toes to bar early.
  • Relentless singles on the squat cleans.
  • Breathe on the double unders.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

9 Toes to Bar
15 Double Unders
3 Squat Cleans
15 Double Unders

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 Reps
  • Toes To As High As Possible
  • Knees To Chest
  • Sit-Ups


  • Reduce Reps
  • 1.5x Single Unders
  • Plate Hops
  • 30s Effort On Any Machine


  • Reduce Reps
  • Reduce Loading
  • Power Cleans
  • Front Squats
  • Sub Dumbbells
  • 2x Squats Jumps

Home WOD

3 Rounds For Time:
21-15-9 V-Ups
50 Double Unders
21-15-9 Squat Cleans
50 Double Unders

After Party

3 Giant Sets:
50' Single Arm Overhead Dumbbell Walking Lunge (Left)
50' Single Arm Overhead Dumbbell Walking Lunge (Right)
50' Broad Jumps

Rest 1:30 Between Sets