"Waiting List"


"Waiting List"

3 Rounds For Time:
800 Meter Run
50 Sit-ups
30 Push-ups
100 Double Unders

Time Cap: 30 Minutes

Daily Mindset

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

General Warmup [0:00 - 5:00]

3 Rounds:
200m Run
20 Second Down Dog to Push-Ups
20 Second Standing Calf Raises
20 Second Plank

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: Time
  • Run: Distance we can complete in under 5:00 when fatigued.
  • Push-Ups: Variation we can complete 20+ reps unbroken when fresh.
  • Double Unders: Variation that takes no more than 90 seconds when fatigued.

Waiting List Coaches Video

How to Run the Whiteboard Brief

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


  • Shorter strides and a higher cadence will be more efficient.
  • We want our athletes feeling like a rock skipping across water instead of an underinflated basketball bouncing along.

Run Cadence Teaching Video

AbMat Sit-Up Teaching Video

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

15 Second Single Unders
15 Second Penguin Hops
15 Second Double Unders

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Pace the run.
  • Push the sit-ups.
  • Break the push-ups early.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

200m Run
10 Sit-Ups
8 Push-Ups
25 Double Unders

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


800M RUN
-Reduce Distance
-Time Cap

  • 1,000m Row or Ski
  • 2,000m Bike
  • 600m Air Runner


  • Reduce Reps
  • Hollow Rocks
  • V-Ups
  • GHD Sit-Ups


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


  • Reduce Reps
  • 1.5x Single Unders
  • Plate Hops
  • 20/16 Concept 2 Calories

Home WOD

3 Rounds For Time:
800 Meter Run
50 Sit-ups
30 Push-ups
100 Double Unders

After Party

3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets