“Double Trouble” 


30 Calorie Row 

15 Alternating single DB Devils press

…into 3:00 max double unders 



30 Calorie bike 

15 Alternating Single DB Box step ups

Score - total rounds & reps of couplets + reps of double unders

Sunday Run Day 

Run 2-3 Miles


  • Sunday programming is focused on cardio respiratory endurance. Both the workout and the programmed run is intended to focus specifically on the development of aerobic capacity. 

Teaching Focus 
  • Cardio Respiratory Endurance. Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity - essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover. It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn't lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up. We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life - self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer). If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.


Whiteboard Brief (00-03)
General Warm Up (03-09)

Tabata flow. :20/on :10/off

  • No push up burpees 
  • Mountain climbers
  • Knuckle draggers
  • Quad pulls 
  • Knee pulls 
  • Active spidermans 
  • Plank shoulder taps 
  • Push ups 

Specific Warm Up  (5 Minutes) (09-14)

Specific flow 

  • Get out DBs
  • :20 row 
  • :20 single unders
  • :20 alternating DB deadlift 
  • :20 step ups 
  • :20 bike 
  • :20 single unders
  • :20 alternating DB burpee 
  • :20 DB step ups
  • :20 row 
  • :20 single or double unders
  • :20 alternating DB devils press
  • :20 DB step ups 

Primer (4 Minutes) (14-18)
  • Practice Round 
  1. The specific warm up serves as a practice round.
  • Break
  • Workout adjustments if needed
Workout (40 Minutes) (18-58)
Post Workout Clean Up & Chat (58-60)


Home Workout  [DBs & jump rope]


30’ DB front rack walking lunge

16 Alternating single DB Devils press

…into 3:00 max double unders

…into AMRAP 15

30’ Burpee broad jump

16 Alternating Single DB step back lunge


“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is willing to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

After Party

4 Sets

Max unbroken push ups

1:00 elbow plank between sets