[Part 1]


On the 3:00 x 5 Rounds:

5 Deadlift

[Part 2]


3 Rounds x AMRAP 4:
500/450 Meter Row
25 Deadlifts (185/135)
Max Box Jumps (24"/20")

Rest 2 Minutes Between Rounds

KILOS: 84/61

"Barf" [SWEAT]

3 Rounds x AMRAP 4:
500/450 Meter Row
25 Deadlifts (135/95)
Max Box Jumps (24"/20")

Rest 2 Minutes Between Rounds

KILOS: 61/43

Daily Mindset

“No one was ever wise by chance.” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00, 0:45, 0:30 Row
20 Second Bodyweight Good Mornings
20 Second Box Step-Ups
20 Second Knuckle Draggers
20 Second Box Jumps

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: Reps; Total Box Jumps
  • Logistics: If short on rowers, a 3 minute stagger works here.
  • Deadlifts: Weight we can cycle 20+ reps unbroken when fresh.
  • Box Jumps: Step down reps.

Barf Coaches Video

How to Run the Whiteboard Brief

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

With an empty bar…
5 Deadlifts with a 5 second negative.
With a light weight…
5 Deadlift with a 5 second negative.
With a moderate weight…
5 Deadlifts with a pause at the top of each rep.

  • Keep bar close to the body,
  • Get the 'slack' out of the back by pulling yourself into the bar before pulling off the ground.
  • Chest and shoulders rise at the same rate until past the knee.

Part 1, Deadlift [12:00 - 27:00]

On the 3:00 x 5 Sets:
5 Deadlifts

  • Same Weight Across

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

20 Second Row

  • Feet flat against rower and/or vertical shins.
    20 Second Row
  • Arms straight during pull until handle crosses the knees.
    20 Second Row
  • Sit bones on seat, not low back.
    20 Second Row

Row Teaching Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Push the row a little.
  • Breaking the deads is fine. A quick break here can be very useful.
  • Consistent on the box jumps. Step down each rep.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

100m Row
5 Deadlifts
5 Box Jumps

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 [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


100M ROW
-Reduce Distance
-Time Cap

  • 80m Ski
  • 200m Bike
  • 80m Run
  • 60m Air Run


  • Good Mornings
  • Sub Dumbbells
  • Kettlebell Sumo Deadlift


  • Box Step-Ups
  • Reduce Height

Home WOD

3 Rounds x AMRAP 4:
500/450 Meter Row
25 Deadlifts (185/135)
Max Box Jumps (24"/20")

Rest 2 Minutes Between Rounds

After Party

3 Sets, Not for Time:
30' Dumbbell Bear Crawl (50's/35's)
30' Reverse Dumbbell Bear Crawl (50's/35's)