Friday, January 26, 2024


Download the full programming PDF below



"Daniel" [HERO]

For Time:

50 Pull-ups

400 Meter Run

21 Thrusters (95/65) 

800 Meter Run

21 Thrusters (95/65) 

400 Meter Run

50 Pull-ups

Time Cap: 25 Minutes

KG | (43/29)



  • Workout brief:
  • Resource Links:  CompTrain Gym Resource Drive
  • Medium to long range grind, meaning that we want to pace ourselves in the front half of this hero workout in order to be able to maintain or kick it up a notch in the back half. 
  • Pull-up | 4:00 or less each 
  • 400 Meter Run | 2:30 or less 
  • 800 Meter Run |  5:00 or less 
  • Thrusters | Light. 2:00 or less. 2 sets or less.

The One | Teaching Focus 
  • Push the rig, pull the rig 
  • With 100 pull ups today we’ll focus on the mechanics of the kip. Even if many of your athletes modify to ring rows or jumping pull ups today, the teaching focus and drills will help them improve their coordination and skill with the kip swing. The focus here is to “push and pull” the rig to keep the pull up shoulder initiated rather than hip initiated. 


Pull ups

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

400M/800M Run

  • Reduce Distance
  • 2:00/4:00Time Cap
  • 500m/1000m Row 
  • 400m/800m Ski 
  • 1000m/2000m Bike 
  • 300m/600m Air Run


  • Reduce Loading
  • Sub Dumbbells
  • 42 Air Squats

  • If you need to manage a large class today, you can do so by running this workout in two heats. Starting one group 3:00-4:00 behind should be enough to allow athletes to share rig space and barbells. 
  • It’s a good idea to take some time to recognize the reasoning behind why we do Hero workouts. You can take this a step further and share information specifically about “Daniel”, who this hero workout is named after. 


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

General flow 

  • Get out barbells 
  • :20 Arm circles 
  • :20 Arm wraps 
  • :20 Arm vertical arm swings 
  • :20 Jumping jacks 
  • :20 Plank to down dog 
  • :20 Mountain climbers
  • :20 Quad pulls 
  • :20 Knuckle draggers 
  • :20 Bootstraps 

Barbell flow 

  • :20 Stiff leg deadlifts 
  • :20 Front rack elbow rotations
  • :20 Goodmornings 
  • :20 Back rack elbow rotations 

Specific Warm Up (15 Minutes) (9-24)

Thruster | tell, show, do, check 

  • 5 Push press 
  1. Focus on timing of extension then press
  • 5 Front squats 
  1. Focus on bar staying over middle of foot 
  • 5 Thrusters 
  1. Focus on timing of full extension then pressing the bar overhead 

Pull Up | tell, show, do, check 

  • :10 Dead hang 
  • :10 Scap pull ups 
  • :10 Jumping eccentric pull ups 
  1. Eccentric rows modification 
  • :10 Floor hollow to arch 
  1. Learning the two positions of the kip swing 
  • :10 Rig hollow to arch 
  1. Focusing on the two positions with a tight kip
  2. Emphasize movement by pulling and pushing the rig 
  • :10 Big kip swings 
  1. Focus on creating maximum kip height by pulling and pushing the rig
  • :10 Kip and elbow bend 
  1. Focus on the timing of reaching maximum elevation of the arch position then sending the elbows back
  • :60 Kipping pull up practice 
  • Find mods and substitutions 

Primer (6 Minutes) (24-30)
  • Practice Round
  1. 10 Pull ups 
  2. 200m run 
  3. 10 Thrusters 
  1. All should take around :60 
  • Break
  • Workout adjustments if needed

Workout (25 Minutes) (30-55)

Look For 

  • Pull Ups | Pushing and pulling the bar. Cue athletes to push and pull the rig to keep the kip initiated through the shoulder and not by swinging the legs. 
  • Run | Pacing. Encourage athletes to maintain a consistent pace on the run. If they’re having to walk, encourage them to modify distance to something that allows them to push the pace. 
  • Thrusters | Cue athletes to be patient in their press. Look for athletes to finish the extension of the legs and hips before pressing the bar overhead. Look for athletes to keep the bar over the middle of the foot through the rep. 

Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

For Time:

25 Devils press

400 Meter Run

21 DB Thrusters 

800 Meter Run

21 DB Thrusters

400 Meter Run

25 Devils Press

Time Cap: 25 Minutes


“Do not fear failure. But be terrified of regret.” - Ashley Soughtley Spaulding

The reality of life is that we will hear more “no’s” than “yes’s”.

And we will fail.

A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.

We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

After Party 


Empty bar strict press 

Empty bar bent row 

Empty bar reverse curl