"Team Dae Hahn"


"Team Dae Hahn"

3 Rounds For Time:
800 Meter Team Run (45/35)
3 Rope Climbs (Each)
12 Thrusters (Each)

Barbell: (135/95)

* Run 800 together, splitting who is carrying weight as you'd like
* Run with single (45/35) barbell or plate
* Each athlete completes 3 rope climbs + 12 thrusters

Daily Mindset

“Build before you have to.” - James Clear

We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But - what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.

Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
200m, 100m, 100m Run
20 Second Bottom Squat Hold
20 Second Active Spiderman
20 Second Active Samson
20 Second Forearm 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: Team
  • Score: Time
  • Flow: The weight can be switched during the run as the team decides. The rope climbs and thrusters will be completed however the team would like, but all athletes must complete 3 climbs and 12 thrusters each round.

Team Dae Hahn Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 20:00]

Rope Climb Technique Video

5 Air Squats

  • Grab the floor with your toes and screw your feet into the ground.
    5 Front Squats
  • Full grip on the bar with elbows up.
    5 Push Press
  • Take note of the depth of the push press. This is the depth point during the thruster when we want to start accellerating the bar overhead.
    5 Thrusters
  • Accellerate the bar at the top of the squat, not starting in the bottom.

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

How to Run the Teaching Portion

Practice Round [20:00 - 22:00]

200m Run
1 Rope Climb
5 Thrusters

How to Run a Practice Round

Bathroom, Water, Questions [22:00 - 25:00]

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 [25:00 - 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


800M RUN

  • Reduce Distance
  • 1,000m Ski or Row
  • 2,000m Bike
  • 600m Air Runner


  • Reduce Height
  • 3 Strict Pull-Ups = 1 Rope
  • 5 Toes To Bar = 1 Rope
  • 6 Alternating Dumbbell Plank Rows = 1 Rope
  • Lay to Stand Climb


  • Reduce Loading
  • Sub Dumbbells
  • 2 x Air Squats

Home WOD

3 Rounds For Time:
800 Meter Weighted Carry Run (45/35)
6 Renegade Rows
12 Dumbbell Thrusters

Individual Version

"Dae Hahn" [HERO]
3 Rounds For Time:
800 Meter Run (45/35)
3 Rope Climbs (15')
12 Thrusters (135/95)

Time Cap: 25 Minutes

After Party

3 Giant Sets:

20 GHD Sit-ups

50' Weighted Monster Walk