"Intermittent Fasting"


"Intermittent Fasting" [TEAMS OF 3]

On the Minute x 30:
8 Burpee Box Jumps (24"/20")
200' Shuttle Sprint
Max Calorie Bike Erg

* Switch After Full Rounds
* Each Teammate Does 10 Rounds

* Shuttle sprint is 4 x 50' or 8 x 25' based on space  
* Score is total team calories

Daily Mindset

“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?

General Warmup [0:00 - 5:00]

3 Rounds:
30 Second Shuttle Runs
20 Second Cossack Squats
20 Second Box Step-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: Sprint
  • Score: Total Reps (Bike Calories)
  • Flow: One athlete completes an entire round while the other two athletes rest.

Intermittent Fasting Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 14:00]

5 Burpees
5 Box Jump
5 Burpee Box Jump

1 Down and Back 60% Intensity
20 Second Rest
1 Down and Back 70% Intensity
20 Second Rest
1 Down and Back 80% Intensity
20 Second Rest
1 Down and Back 90% Intensity

Shuttle Run Teaching Video

Bike Erg Teaching Video

How to Run the Teaching Portion

Practice Round [15:00 - 17:00]

1 Round for Each Athlete

How to Run a Practice Round

Bathroom, Water, Questions [17:00 - 20:00]

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 [20:00 - 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 Box Height
  • Burpee Box Step-Ups
  • Burpees Only
  • Box Jumps Only
  • Burpee Box Jump Overs


  • Sub Any Machine


  • 5/4 Calorie Machine

Individual Version

1:30 Work, 1:30 Rest x 10 Rounds:
8 Burpee Box Jumps (24""/20"")
200' Shuttle Sprint
Max Calorie Bike Erg

After Party

3 Giant Sets:
8 Banded Stiff-Legged Deadlifts
16 Psoas March Steps (8 Each Leg)
24 GHD Sit-ups