"Tennis Elbow"


[Part 1]

On the 3:00 x 5 Sets:
3 Deadlifts

  • Same Weight Across

[Part 2]

"Tennis Elbow" [COMPETE & TRAIN]

10 Rounds For Time:
200/180 Meter Row
15 Push-ups
10-1 Deadlifts (225/155)

KILOS: 102.5/70

Time Cap: 18 Minutes

"Tennis Elbow" [SWEAT]

10 Rounds For Time:
200/180 Meter Row
15 Push-ups
10-1 Deadlifts (155/105)

KILOS: 70/48

Time Cap: 18 Minutes

Daily Mindset

“There will never be a better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00, 0;45, 0:30 Row
30 Second Inch Worm to Push-Up
30 Second Knuckle Draggers
30 Second Pigeon Each Side

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: Grind
  • Score: Time
  • Deadlifts: Weith we can cycle for 20+ reps unbroken when fresh.
  • Logistics: If short on rowers, can make this a partner workout.
    -- Partner Version:
    200/180m Row Each
    15 Push-Ups Each
    10-1 Synchro Deadlifts

   - Perform the row and push-ups waterfall style and have athletes complete the deadlifts synchro.

Tennis Elbow Coaches Video

How to Run the Whiteboard Brief

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

5 Deadlifts to Knee
5 Deadlifts to Below Knee
5 Deadlifts to Midshin

--Add Light Weight--

2 Sets:
3 Tempo Deadlifts with a 5 second Negative

Deadlift Teaching Video

Part 1, Deadlift [12:00 - 27:00]

On the 3:00 x 5 Sets:
3 Deadlifts

  • Same Weight Across

Teaching, Part 2 [27:00 - 32:00]

20 Second Top Of Plank Hold
5 Push-Up Negatives
5 Push-ups
Push-Up Teaching Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Steady on the row.
  • Break the push-ups early.
  • Break the early rounds of deadlifts, then aim to hold on around round 5.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

100m Row
5 Push-Ups
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


200M ROW
-Reduce Distance
-Time Cap

  • 200m Ski
  • 400m Bike
  • 160m Run
  • 120m Air Run


  • Reduce Reps
  • Hand Release Push-Ups
  • Box Push-Ups
  • Dumbbell Bench Press


  • Good Morning
  • Sub Dumbbells or Kettlebells
  • Kettlebell Sumo Deadlift

Home WOD

10 Rounds For Time:
200m Run
15 Push-ups
10-1 Double Dumbbell Deadlifts

After Party

3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts
25' Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
25' Double Dumbbell Overhead Carry

Rest as Needed Between Sets