5 Rounds For Time:
40 Sit-ups
3 Rounds of "Cindy"
200 Meter Farmers Carry (50/35)'s

1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Time Cap: 30 Minutes

Daily Mindset

“Your mind is not your shoe size.” - Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
30 Second Active Samson
30 Second Active Spiderman
15 Second Plank
15 Second Cossack Squats
15 Second Down Dog to Push-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: Pacer
  • Score: Time
  • Round of Cindy: 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
  • Farmers Carry: Weight we could complete 200m with no more than 2 quick breaks.

Cinnabon Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 15:00]

AbMat Sit-Up Teaching Video
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.

20 Second Top Of Plank Hold
5 Push-Up Negatives
5 Push-ups
Push-Up Teaching Video

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

How to Run the Teaching Portion

Strategy [15:00 - 16:00]

  • Push the sit-ups.
  • Smooth transitions on Cindy.
  • Shuffle/jog the farmers carry.

How to Discuss Strategy

Practice Round [16:00 - 18:00]

10 Sit-Ups
3 Pull-Ups
5 Push-Ups
7 Air Squats

How to Run a Practice Round

Bathroom, Water, Questions [18:00 - 21:00]

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 [21:00 - 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



  • Reduce Reps
  • Hollow Rocks
  • GHD Sit-Ups
  • Toes to Bar


  • Reduce Loading
  • Reduce Distance
  • Kettlebell Farmers Carry
  • Suitcase Hold
  • Shuttle Runs


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


  • Banded
  • Elevated Push-Ups
  • Floor Press

Home WOD

5 Rounds For Time:
40 Sit-ups
3 Rounds of " Dumbbell Cindy"
200 Meter Farmers Carry

Dumbbell Cindy:
5 Push-Ups
10 Bent Over Rows
15 Air Squats

After Party

For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*

Rest 2 Minutes Between Sets

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up