Wednesday, January 3, 2024


Download the full programming PDF below




6 Rounds For Time: 

60 Double Unders 

30 Kettlebell Swings (53/35) 

15 Burpees 

Time Cap: 30 Minutes

KG | (24/15)


5 Rounds For Time: 

60 Double Unders 

12 Kettlebell Clean & Jerks, @kettlebell(53/35) 's

4 Burpee Ring Muscle-ups

 Rest 1:00 Between Sets

OPEN/QUARTERS Athletes: 4 Burpee Bar Muscle-ups

Time Cap: 30 Minutes


  • Workout brief:
  • Resource Links:  CompTrain Gym Resource Drive
  • In today’s Hero workout we want athletes to choose weight, variations, and rep numbers that allow them to complete each station in :90 or less. Ideally the DU and the KB swings are unbroken, but if the athlete needs to break them into smaller sets to manage the overall volume, they can. No movement or weight should stump us and keep us from moving consistently today. 
  • DU | :90 or less. 2 sets. 
  • KB Swings | :90 or less. 2 sets. 
  • Burpees | :90 or less. 

The One | Teaching Focus 
  • Heels. Today’s one teaching focus is a through line across all movements. 
  • Double unders: heels should “kiss” the ground in every jump. 
  • KBS: heels down. Drive through a flat foot like a push press. No toes!
  • Burpee: after the push up, jump your feet FLAT outside your hands - with your heels down, like a squat.


Double Unders 

  • Reduce volume 
  • :90 of attempts 
  • Single unders 
  • Plate/Line hops

KB Swings 

  • Reduce load 
  • Reduce volume 
  • Single arm DB swing 


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

  • If you need to manage a large class you can partner up and stagger the start time by 2:00. If you opt for this, make sure you plan your timeline accordingly. 


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

General flow 

  • :30 each 
  • Jumping jacks 
  • Inchworm to down dog to calf pedal 
  • Slow push up to shoulder tap  
  • Step back step up burpee
  • High Knees 
  • Single unders 
  • Jump back step up burpee 
  • Bounding single unders 
  • Burpee 
  • Small jump single unders 

Specific Warm Up (10 Minutes) (9-19)

KB Swing

  • 10 KB Deadlifts
  • Hinge + Pop 
  1. 10 Cued reps 
  2. Call “Hinge and Hold”....”Pop”
  3. Practicing the hip hinge movement without the kettlebell. Stand with feet shoulder-width apart, hinge at your hips, keeping your back straight, and reach towards the ground. Then aggressively squeeze the legs and glutes to extend. 
  • 5 Russian KB Swing
  1. Aggressive hip extension, then pull. 
  • 5 American KB Swing

Primer (6 Minutes) (19-25)
  • Practice Round 
  1. 2 Rounds 
  2. 20 DU 
  3. 10 KB Swings
  4. 5 Burpees 
  5. Should be unbroken and fast.
  • Break
  • Workout adjustments if needed

Workout (30 Minutes) (25-55)

Look For 

  • DU | Hand positioning, we want athletes to keep their hands down and slightly in front as they are jumping. Jump height, encourage athletes to keep their jump small to conserve energy. 
  • KB Swing | Chest up, we want athletes to keep their chest up throughout the rep rather than letting their torso collapse toward the floor. 
  • Burpee | Pacing, encourage athletes to find a cadence that allows them to keep moving here. 

Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

6 Rounds For Time: 

60 Double Unders 

15 Single arm DB swing right 

15 Single arm DB swing left 

15 Burpees 


"As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind... I would still be in prison." Nelson Mandela 


Nelson Mandela was sentenced to 27 years in prison.

He had no bed.

He was routinely put in solitary confinement, with no end in sight.

He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.


What he went through is something no human being should ever have to endure.


Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.


When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied:  “If I did not... I would still be in prison.”

After Party 

3 Sets 

6 Double DB overhead lunge

12 Double DB front squat