"Down & Dirty"


"Down & Dirty"

5 Rounds For Time:
60 Air Squats
400 Meter Run
200 Meter Farmers Carry (50/35)'s

Time Cap: 30 Minutes

Daily Mindset

“You make a living with what you get. You make a life with what you give.” - Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
200m Run, 100m Run, 100m Run
20 Seconds Air Squats
20 Seconds Bodyweight Good Mornings
20 Second Knuckle Draggers

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 that should take no more than 2:30 in the workout.
  • Farmers Carry: Weight we can complete with no more than 1 break.

Down & Dirty Coaches Video

How to Run the Whiteboard Brief

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

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

10 Alternating Single DB Deadlifts
10 Double Dumbbell Deadlifts
50 ft. Farmers Carry
Farmers Carry Teaching Video

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Push the squats.
  • Recover on the first 200m of the run.
  • Shuffle / jog the farmers carry.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

10 Air Squats
200m Run
50 ft. Farmers Carry

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



  • Alternating Lunges
  • Box Squats
  • 20 Calorie Machine


  • 500m Row or Ski
  • 1,000m Bike


  • Sandbag Carry
  • Sled Push

Home WOD

5 Rounds For Time:
60 Air Squats
400 Meter Run
200 Meter Farmers Carry (50/35)'s

After Party

3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold

Rest As Needed Between Sets