4 Rounds For Time:
30 GHD Sit-ups
20/15 Calorie Echo Bike
10 Push Jerks (165/115)

KILOS: 75/52


4 Rounds For Time:
30 GHD Sit-ups
20/15 Calorie Echo Bike
10 Push Jerks (115/85)

KILOS: 52/38

Daily Mindset

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00, 0:45, 0:30 Echo Bike
20 Second Arm Circles
20 Second Down Dog to Push-Ups
20 Second V-Ups

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
  • GHD Sit-Ups: Variation we can complete 20 reps in under a minute.
  • Push Jerks: Weight we can cycle for 10+ reps unbroken when fresh.

MASH Coaches Video

How to Run the Whiteboard Brief

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

5 Strict Press

  • Bar path up and back.
    5 Push Press
  • Vertical torso during the dip.
    5 Push Jerk
  • Receive bar with locked out elbows.

Push Jerk Teaching Video

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Steady on the GHD.
  • Push the echo bike.
  • Reach on the push jerks.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

10 GHD Sit-Ups
5 Calorie Echo Bike
3 Push Jerks

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



  • Reduce Reps
  • Weighted Sit-Ups
  • Sit-Ups
  • Toes To Bar


  • Reduce Reps/Loading
  • Sub Dumbbells/Kettlebells
  • Push-Ups
  • HSPU

Home WOD

4 Rounds For Time:
30 GHD Sit-ups
20/15 Calorie Echo Bike
10 Push Jerks (165/115)

After Party

3 Giant Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Meter Sled Drag