[Part 1]

On the 2:00 x 5 Sets:
2 Deadlifts

  • Same Weight Across

[Part 2]


3 Rounds For Time:
21 Deadlifts
15 Pull-ups
9 Front Squats

Barbell: (185/135)
KILOS: 84/61

Time Cap: 15 Minutes

"Bell" [HERO] [SWEAT]

3 Rounds For Time:
21 Deadlifts
15 Pull-ups
9 Front Squats

Barbell: (135/95)
KILOS: 61/43

Time Cap: 15 Minutes

Daily Mindset

“If you fight for your limitations, you get to keep them.” - Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Coaches Notes

General Warmup [0:00 - 5:00]

Barbell Warmup video
15 Seconds Good Mornings
15 Seconds Back Squats
15 Seconds Elbow Rotations
15 Seconds Press and Reach
15 Seconds Stiff Legged Deadlift
15 Seconds Front Squat

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
  • Barbell: Weight we can complete the front squats in no more ethan 2 sets during the workout.
  • Pull-Ups: Variation we can complete 15 reps in under 45 seconds when fresh.

Bell Coaches Video

How to Run the Whiteboard Brief

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

With an empty bar…
5 Deadlifts with a 5 second negative.
With a light weight…
5 Deadlift with a 5 second negative.
With a moderate weight…
5 Deadlifts with a pause at the top of each rep.

  • Keep bar close to the body,
  • Get the 'slack' out of the back by pulling yourself into the bar before pulling off the ground.
  • Chest and shoulders rise at the same rate until past the knee.

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

On the 2:00 x 5 Sets:
2 Deadlifts

  • Same Weight Across

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

5 Pausing Air Squats
5 Pausing Zombie Squats
5 Pausing Front Squats

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.

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Break the deadlifts early. A quick break here plays well.
  • Plan the pull-ups based on your ability.
  • If you can go unbroken on the front squats, you should.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

7 Deadlifts
5 Pull-Ups
3 Front Squats

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



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


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


  • Reduce Loading
  • Reduce Reps
  • Sub Dumbbells
  • Sub Barbell
  • 2x Air Squats

Home WOD

3 Rounds For Time:
28 Dumbbell Deadlifts
21 Bent Over Row
18 Dumbbell Front Squats

After Party

3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralateral Kettlebell Reverse Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

Rest 2 Minutes Between Sets