"5th Gear"


[Part 1]

Push Jerk

On the 3:00 x 5 Rounds:

5 Push Jerks

[Part 2]

"5th Gear" [COMPETE & TRAIN]

30/24 Calorie Bike Erg
10 Clean & Jerks (115/85)

KILOS: 52/38

"5th Gear" [SWEAT]

30/24 Calorie Bike Erg
10 Clean & Jerks (95/65)

KILOS: 43/29

Daily Mindset

“It’s not how much we give, but how much love we put into giving.” - Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

General Warmup [0:00 - 5:00]

3 Rounds:
1 Minute Bike Erg
30 Second Active Samson
30 Second Active Spiderman
15 Second Knuckle Draggers
15 Second Alternating Quad Stretch

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: Rounds + Reps
  • Logistics: If short on bikes, see modifications for substitutions. We could also make it a partner workout.
  • Bike Erg: Should take no more than 2 minutes under fatigue.
  • Clean & Jerk: Weight we could cycle for 10+ reps unbroken when fresh.

5th Gear Coaches Video

How to Run the Whiteboard Brief

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

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

Part 1, Push Jerk [12:00 - 27:00]

On the 3:00 x 5 Sets:
5 Push Jerks

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

Bike Erg Teaching Video

5 High Hang Cleans
5 Above Knee Cleans
5 Mid Shin Cleans

5 Strict Press
5 Push Press
5 Push Jerk

Clean & Jerk Teaching Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Steady on the bike.
  • Push the clean & jerks.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

8 Calorie Bike Erg
4 Clean & Jerks

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 [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



  • Same Calorie Row or Ski
  • 24/20 Calorie Echo Bike
  • 400m Run


  • Power Snatch
  • Power Clean
  • Sub Dumbbells
  • Kettlebell Swing

Home WOD

400m Run
10 Dumbbell Clean & Jerks

After Party

4 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows

Rest 2 Minutes Between Sets