"Never Mind"


"Never Mind" [COMPETE & TRAIN]

8 Toes to Bar
8 Alternating Front Rack Lunges
200 Meter Run*

Dumbbells: (50/35)'s
KILOS: 22.5's/15's

* Run Counts As 1 Rep

"Never Mind" [SWEAT]

8 Toes to Bar
8 Alternating Front Rack Lunges
200 Meter Run*

Dumbbells: (35/25)'s
KILOS: 15's/10's

* Run Counts As 1 Rep

Daily Mindset

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
30 Second Alternating Lunges
30 Second Active Samson
30 Second Active Spiderman
200m Run

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: Pacer
  • Score: Rounds + Reps (200m Run Counts as 1 Rep)
  • Lunges: Weight we can complete unbroken the entire workout.

Never Mind Coaches Video

How to Run the Whiteboard Brief

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

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

15 Seconds Unweighted Lunges
15 Seconds Single DB Goblet Lunges
15 Seconds Single DB Front Rack Lunges
15 Seconds Double DB Front Rack Lunges

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Aim for unbroken toes to bar if possible.
  • Pick up the dumbbells quick for the transition to the lunges.
  • Breathe on the run.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

8 Toes to Bar
8 Alternating Front Rack Lunges
200m Run

Gives athletes a chance to explore how long a roudn will take.

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 - 50:00]

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


  • Reduce/Remove Loading
  • Reduce Distance
  • Dumbbell Suitcase Lunge
  • Single Dumbbell
  • Sub Kettlebells
  • Sub Barbell
  • Reverse Lunges

Home WOD

8 V-Ups
8 Alternating DB Front Rack Lunges
200 Meter Run

After Party

3 Giant Sets:
9 Single Legged Landmine Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs

Rest 2 Minutes Between Sets