Monday, January 29, 2024


Download the full programming PDF below



Overhead Squat 

On the 3:00 x 3 Sets: 

3 Overhead Squats

Start First Working Set at 80% & Build

"Empty Nester" 

For Time: 

1,000/900 Meter Row 

50 Overhead Squats (45/35) 

30 Toes to Bar 

Time Cap: 10 Minutes 


For Time: 

1,000/900 Meter Row 

50 Overhead Squats (65/55) 

30 Toes to Bar 

Time Cap: 10 Minutes


  • Workout brief:
  • Resource Links: CompTrain Gym Resource Drive
  • In part 1 we’re moving on to week two of our overhead squats. We’re looking for athletes to challenge themselves on the loading but not use anything they’re at risk of failing. In part 2, we have a total body Jackie style, quick chipper workout. 
  • Score | Time to complete work. Add 1 second per rep not completed if time capped.
  • Row | 4:30 or less 
  • Overhead Squats | Very light. Complete in 3 quick sets or less. 3:00 or less) 
  • Toes to Bar | 2:30 or less. 12 reps per minute. 

The One | Teaching Focus 
  • “Stacked” or locked out elbows.
  • For today, our coaching focus is cueing members to only go as low in their squat as they are able while keeping their elbows locked out. If they can reach full depth, then elbows should be turned down to create external rotation of shoulders. This should result in the barbell remaining stacked over the center of mass throughout the rep. 


1000m Row 

  • Reduce Distance
  • Time Cap
  • 800m Ski 
  • 2000m Bike 
  • 800m Run 
  • 600m Air Run

Overhead Squats

  • Reduce Loading
  • Sub Single Dumbbell
  • Front Squats
  • 100 Air Squats

Toes to bar

  • Reduce Volume
  • Toes To Space
  • Knees To Chest
  • Sit-Ups   
  • V-Ups

  • In part 1, pair your athletes up in groups of no more than 3. Call lifters to lift on alternating minutes so that you can work the room and provide feedback for each athlete at least once throughout the sets. 
  • In part 2, if you’re short on rowers you have a couple of options. You can either run this workout in 2 heats and begin the second heat 5:00 behind. If you choose this option, make sure you plan your timeline to allow for the extra 5:00. Option 2 is to split athletes up and start one group on the TTB and have them work backwards. You may also want to delay the start time of the group beginning on the TTB since some athletes may move through the couplet more quickly than group 1 athletes will finish the row. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
  • Get out barbells & PVC
  • :10-:15 Each
  • Arm circles forward
  • Arm circles backward 
  • Up & overs / arm swings 
  • Front to Back / arm wraps 
  • Trunk twists flat feet 
  • Trunk twists rotate foot
  • Quad walk 
  • Knuckle drags 
  • Reverse lunge w/ reach 
  • Alternating spiderman
  • Guided Child’s pose 
  • Kneeling wrist/forearm stretch
  • Bootstraps 
  • Squat hold w/ reach 
  • PVC Pass through

Specific Warm Up (12 Minutes) (9-21)

Row & TTB | tell, show, do, check 

  • :20 row legs only 
  1. Focus on driving through the heels 
  • :10 Dead hang 
  • :10 Scap pull ups 
  • :20 row legs + hips only 
  1. Focus on driving through the heels while maintaining straight arms 
  • :10 Kips 
  1. Focus on pushing & pulling the bar with the arms 
  • :10 Kip swings 
  1. Focus on creating momentum and height of the kip just by pushing & pulling the bar with the arms 
  • :20 full row 
  1. Focus on legs finishing the drive before pulling with the arms 
  • :10 Knees to chest 
  • :10 workout movement 

Overhead Squat | tell, show, do, check 

  • 3 Cued Tempo PVC Overhead squat & hold 
  1. 5 second down, 2 second hold 
  • 3 Cued Barbell Overhead squat & hold 
  1. 5 Second down, 1 second hold
  2. Tell & show stacked position 
  • 3 Cued Barbell Overhead squat & hold 
  1. 3 second down
  2. Focus on stacked position 
  3. Cue “Press up & through the ceiling” 
  • Group up & move to rack stations 

Strength (16 Minutes) (21-37)
  • 6:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (35-43)
  • Practice Round
  1. 250m Row
  2. 5 Overhead Squats
  3. 5 Toes to Bar
  • Break
  • Workout adjustments if needed

Workout (43-53)

Look For 

  • Row | The timing of the pull. Cue athletes to finish the extension of the legs and opening of the hips before pulling with the arms. 
  • TTB | Initiating the swing with the shoulders, not hips. Cue athletes to “push & pull” the bar with the arms while squeezing the legs, glutes, and midline. 
  • OHS | “Stacked position”. We want the elbows to remain locked out while the bar stays stacked over the middle of the body. Cue “Press up into the bar.” Cue “Lock out your elbows.”  Cue “Pull back on the bar” if the athlete’s bar is in front of the middle of their feet.

Post Workout Clean Up & Chat (53-60)


Home Workout  [DBs & jump rope]

For Time: 

800m run

25 DB OH squats right 

25 DB OH squats left 

30 V-ups

Time cap 15:00


“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not. 

Adversity is not in the way of greatness.

Adversity is the way to greatness.

This is the championship mindset.

After Party 

4 Sets

Max supinated ring rows 

20 Band Pull-aparts

Rest 1:00 Between Sets