"Team Schmalls"


"Team Schmalls" [HERO]

800 Meter Run (Together)

150 Burpees
120 Pull-ups
90 Synchro Air Squats
60 Kettlebell Swings (53/35)
30 Handstand Push-ups

800 Meter Run (Together)

Time Cap: 30 Minutes

Daily Mindset

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we'd be there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
200m Run
20 Second Squat to Stand
20 Second Good Mornings
20 Second Down Dog to Push-Ups
20 Second Slow Burpees

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
  • Logistics: Teams of 3, only 1 person working at a time. Except the run is done with all 3 athletes together and the air squats are synchro.
  • Air Squats: Synchro point is at the top of the rep.

Team Schmalls Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 18:00]

10 Scap Retractions

  • Cue ears in front of biceps.
    10 Kip Swings
  • Cue pinky knuckle on top of bar. The kip is generated by the shoulders, not the feet.
    2-3 Strict Pull-Ups
  • Cue pulling elbows to the floor.
    5 Kipping Pull-Ups
  • Cue full control throughout the kip. Never just falling. Scap engaged position throughout.

15 Second Handstand Hold

  • Cue athlets to press through the floor and squeez glutes to brace.
    5 Pike Push-Ups
  • Cue head to move forward to create a slight triangle with the three points of contact (head and hands).
    2 Handstand Negatives
  • Cue full control to the floor.
    2-3 Strict Handstand Push-Ups
  • Cue full control to the floor and creating the triangle on the ground.
    4-5 Kipping Handstand Push-Ups
  • The athlets should never lose control of the rep and be falling to the floor. The athlete ahould be able to stop the rep at any moment. That is the control we are striving for.

Handstand Push-Up Technique Video

5 Air Squat Negatives
5 Pausing Air Squats
5 Air Squats
Air Squat Teaching Video

How to Run the Teaching Portion

Practice Round [18:00 - 20:00]

200m Run
5 Burpess
5 Pull-Ups
5 Air Squats
5 Kettlebell Swings
5 Handstand Push-Ups

How to Run a Practice Round

Bathroom, Water, Questions [20:00 - 22:00]

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 [22:00 - 52:00]

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
  • 1:00 Cap
  • 50 Cals On Any Machine
  • Push-Ups


  • Reduce Reps
  • Banded
  • Strict
  • Ring Rows
  • Alternating Dumbbell Plank Rows


  • Reduce Reps
  • Single Leg Squats To A Box
  • Reverse Lunges
  • Single Dumbbell Box Step-Ups


  • Reduce Loading
  • Reduce Reps
  • Single Dumbbell Hang Power Snatches
  • Empty Barbell Hang Power Snatches
  • Russian Kettlebell Swings


  • Reduce Reps
  • Use Riser
  • Double Dumbbell Push Press
  • Push-Ups

Individual Versions

"Schmalls" [HERO]
800 Meter Run

2 Rounds:
50 Burpees
40 Pull-ups
30 Single Leg Squats
20 Kettlebell Swings (53/35)
10 Handstand Push-ups

800 Meter Run

After Party

3 Sets:

7 Seated Single Arm Arnold Press

:30 Seconds Ring Plank Support

14 Weighted AbMat Sit-ups