"Cake Mix" 


AMRAP 30: 

Partner 1: 400 Meter Run + 12 Toes to Bar 

Partner 2: Max Calorie Bike Erg 

* Switch After Completion of Run + Toes to Bar

For the Coach

  • Stimulus 
  • Workout brief: https://youtu.be/vV_KY9cUB9o
  • Resource Links: Monostructural Conversions Chart  
  • Great day for some fun and getting people to try a more difficult TTB option. Get creative with floor TTB modifications and modify reps on rig to one or two sets maximum. Athletes should expect to get 6+ rounds at each piece. On the bike we’re looking for a moderate and sustainable effort 
  • Run: 2:00 or less 
  • TTB: 2 sets or less 
  • Bike: moderate to high effort 

  • Teaching Focus 
  • Toes to Bar 
  • Since we have two monostructural movements paired with the TTB today we can spend significant time helping athletes practice a new skill or dial in mechanics. We’ll build this focus into the warm up. 

  • Through Line 
  • Coordination and timing 
  • In the run, coordinate the arms and legs both moving to create maximum efficiency. 
  • On Concept 2 bike, synchronization pedaling and breathing, find a cadence of a certain number of cycles to each inhale/exhale
  • In the TTB, maximize efficiency by waiting to kick the the feet toward the bar until you’ve reached the height of your kip swing

  • Modifications
  • Run 
  • Reduce distance 
  • Sub row 
  • TTB 
  • Reduce volume 
  • Toes to space 
  • Knees to chest 
  • V-ups 

  • Logistics
  • If you’re short on bikes you can pair athletes up for the warm up and have them start on different stations. You can also keep the athletes paired up during the specific TTB warm up in order to best manage the class. Make sure you follow the tell, show, do, check teaching model for the TTB today. 

Lesson Plan

  • Whiteboard Brief (0-3)
  • Refer to coaches stimulus notes
  • General Warm Up (6 Minutes)(3-9)
  • General flow 
  • Get out PVC pipes  
  • 2 Rounds
  • :30 bike
  • RD 1 | moderate 
  • RD 2 | workout pace  
  • :20 downward to upward dog 
  • :20 alternating spidermans 
  • :20 hollow to arch on floor
  • :20 PVC pass through  
  • :20 PVC overhead hollow rocks 
  • :20 PVC hollow pull overs 
  • Run 
  • RD 1 | 200m 
  • RD 2 | 400m 

  • Specific Warm Up (12 Minutes) (9-21)
  • TTB 
  • 10 Alternating single leg v-up 
  • Focus on using the midline to lift the legs to reach the foot toward the hand 
  • 5 V-up 
  • Focus on the contact position being in a “v”
  • 10 PVC V-ups 
  • Focus on pulling the PVC toward the hips with straight arms and using the midline to kick toward the PVC. 
  • 10 kips
  • Focus on activation through the midline, glutes, legs, and feet.
  • 5 Kip swings 
  • Focus on pushing and pulling the bar with the shoulders and lats, not swinging at the hips. 
  • 5 Toes to space 
  • Create as much elevation as possible with the feet with an aggressive kip swing. 
  • 5 Knees to chest 
  • Perform a strong pull down of the bar, lean back, and then quickly tuck the knees to chest. 
  • 5 Knees to chest + flick 
  • Perform a strong knees to chest and once the knees make contact, flick the feet toward the bar 
  • 5 workout movement 

  • Primer (21-27)
  • Practice Round 
  • Both partners complete both 
  • 200m Run 
  • 6 TTB 
  • Partner 2 bikes 
  • Break
  • Workout adjustments if needed

  • Workout (27-57)
  • Look For 
  • Run: Through line of moving the arms. Good pacing, encourage modifications if you find athletes walking.  
  • TTB: Through line of timing. Look for athletes initiating motion with the shoulders and lats, not swinging with the hips. 
  • Bike: Through line of controlled breathing. Sustained effort. 

  • Post Workout Clean Up & Chat (57-60)

Additional Elements 

  • Home Workout  [DBs & jump rope]


400 Meter Run 

12 V-ups

30 Alternating lunges 

Rest 2:00 after each round

  • Mindset 

“Don’t bunt. Aim out of the ballpark.” – David Oglivy


One of the most dangerous things we can do in life is to dream too small.

When we dig to the root of what causes this, we find that it’s fear.


We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.


So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

  • After Party 

2 Rounds 

25 GHD sit ups (regular if no GHD) 

25 Hollow rocks 

1:00 Elbow plank