For Time: 

150/120 Calorie Row 

120 Wallballs (20/14) 

90 Burpees 

* Partition However You'd Like

Time Cap: 30 Minutes


For Time: 

40 Ring Muscle-ups

80 Calorie Row

120 Wallballs, (20/14) 

*Partition However You'd Like

Time Cap: 20 Minutes


  • Workout brief: https://youtu.be/xcmCyTXxchs
  • Resource Links: https://drive.google.com/file/d/1HL5NkDG6TN43lQvikv7uWVME68ZOYKxc/view?usp=sharing
  • In today’s workout athletes can break-up however, meaning they should pick sustainable numbers, switching before the movement they are on starts to slow down. The order shows (row, wallball, burpee) is likely the most efficient order to go in because it involves the least interference. 
  • 10 rounds of 15-12-9 will be a common strategy 
  • Less than 10 minutes per movement (15/12 cals, 12 wallballs, 9 burpees on the minute) to meet cap

Teaching Focus 
  • Threshold 
  • Help athletes understand that we want to design today’s workout in whatever way allows us to maintain the highest, sustainable effort possible.  Threshold training is a  sustained effort at or just below the lactate or anaerobic threshold. This should be uncomfortable for athletes but not something that forces rest. Muscular endurance is about how long your muscles can perform. Your ability to do 200 push ups isn’t limited by how strong a muscle is (max strength), how quickly it can contract (explosiveness), or by the cardio respiratory systems ability, but by the stamina of the muscle groups to perform the repetitive movement pattern. We want to break this workout up into a format that allows us to push the threshold of our muscular endurance but transitioning before we hit the end point of our endurance and slow down. 

Through Line 
  • Controlled breathing 
  • In the wall balls, inhale while the ball is in the air. Brace throughout the squat. Exhale as your stand and throw. 
  • In the row, find a rhythm. One option is to inhale in your receiving position, hold throughout the catch, exhale in the drive. 
  • In the burpees, find a rhythm of breathing just like when you run. One option would be to take a deep breath at the top of each rep. Another option would be to inhale as you drop to the floor and exhale as you stand. 


Wall ball 

  • Reduce load 
  • Reduce volume 
  • Medball squat 


  • Reduce volume 
  • Sub machine 


  • Reduce volume 
  • Elevated surface burpee 
  • No push up burpee 

  • You’ll want to leave plenty of time today to help athletes choose the right format for this workout. Accurately finding the  stimulus of this workout depends on the individual athlete. Provide clear intent during your whiteboard brief and reiterate this point throughout your warm up. 


Whiteboard Brief (3 Minutes)  (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • Get out medballs 
  • :30 row
  • :30 alternating spiderman 
  • :30 alternating single leg glute bridge 
  • :30 row 
  • :30 no push up burpee
  • :30 medball deadlift 
  • :30 row 
  • :30 step back, step up burpee
  • :30 medball squat 
Specific Warm Up (10 Minutes) (9-19)

Wall ball | tell, show, do, check

  • :30 Squat therapy to medball 
  1. Focus on upright torso and weight in heels 
  • :30 MB Push Press
  1. Focus on timing of press. Hips and legs first. 
  • : 30 Medball push press & toss 
  1. Focus on timing and cycling reps. Small toss overhead. 
  • :30 Medballs 
  1. Reiterate controlled breathing cadence

Row | tell, show, do, check

  • :20 row 
  1. Focus on timing of pull. Legs finish the drive first, then arms pull
  • :20 row 
  1. Focus on controlled breathing cadence
  • 1:00 row testing calories
  1. High end of moderate effort level. 
  2. Checking number of calories reached before fatigue forced them to slow down. 


  • 1:00 burpee test 
  1. Checking number of reps reached before fatigue forced them to slow down. 

Primer (6 Minutes) (19-25)
  • Practice Round 
  1. Full test round 
  2. 15/12 Calorie row 
  3. 12 wall balls 
  4. 9 burpees 
  5. Targeting time and fatigue levels 
  • Break
  • Q/A. Workout adjustments if needed.

Workout (30 Minutes) (25-55)

Look For 

  • Wall Ball: Breathing through line. Range of motion with full depth squats and medballs to target. Timing of the throw with legs first then arms. 
  • Row: Breathing through line. Finishing the drive with the legs before pulling with the arms. 
  • Burpees: Breathing through line. Keep an eye on pacing. 

Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

For Time: 

2000m Run 

120 Single DB thrusters 

90 Burpees 

* Partition However You'd Like

Time Cap: 30 Minutes


“What is important is seldom urgent, and what is urgent is seldom important.” - Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.


If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.


Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

After Party 

4 Sets

20 Hollow rocks 

:30 Hollow hold 

:30 elbow plank