Wednesday, February 7, 2024


Download the full programming PDF below



"Hold Your Horses" 

For Time: 

1 Mile Run 


4 Rounds:

8 Deadlifts (275/185) 

40 Sit-ups


1 Mile Run

Time Cap: 30 Minutes 

KG | (124/83)


For Time: 

Buy In: 120/90 Calorie Echo Bike

4 Rounds:

12 Deadlifts, (315/225)

24 Toes To Bar

Cash Out: 120/90 Calorie Echo Bike

Time Cap: 30 Minutes

 OPEN Athletes: (275/185)


  • Workout brief:
  • Ben’s Warm Up |
  • Resource Links:  CompTrain Gym Resource Drive
  • Today’s workout is full body while primarily targeting the posterior chain and midline conditioning. Athletes will likely feel this one in the hamstrings with the long runs combined with deadlifts. We’re looking for a moderate to heavy deadlift that you can complete with 60 seconds per set.
  • Score | Total time to complete work.
  • Deadlift | Moderate to heavy. :60 per set.
  • Sit-ups | 1:30 or less
  • Runs | 9:00 cap each 

The One | Teaching Focus
  • Leg drive 
  • With the kind of volume we’re doing today at a moderate to heavy load, it’s critical that athletes focus on driving through the heels to stand the bar up, rather than simply hinging at the hip as they cycle reps. Help athletes understand that the deadlift is performed by “pushing the ground away” through the legs. 



  • Reduce load
  • Reduce volume 
  • Elevated deadlift 
  • Sub DB/KB


  • 3200m Bike 
  • 2k Row 
  • 1280m Ski
  • 1200m Air Runner

Abmat sit ups

  • Reduce volume
  • Hollow Rocks 
  • Band assisted 

  • If you need to manage a large class today by pairing athletes up,  you can have some athletes alternate the order of their couplet and have some begin with the sit ups first. Since athletes should be modifying the deadlift to a load they can complete within :60 each set, this format should allow for pairing up. 


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

Run prep line drills 

  • 25’ down and back each 
  • Knuckle draggers
  • Quad walk 
  • Open the gate 
  • Lunge and reach 
  • Bunny hops 
  • Butt kickers 
  • Forward skips 
  • 8x Shuttle Run (increasing pace)

Sit Up Progression

  • :20 Superman
  • :20 Leg raise
  • :20 Tuck up 
  • :20 Sit Up 
  • :20 V-Up 

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


  • Establish stance, grip, and set up. 
  1. Feet hip-to-shoulder width
  2. Hands just outside shoulders with full grip 
  3. Bar in contact with shins 
  4. Shoulders slightly over bar 
  5. Chest up & eyes forward 
  • 5 Deadlift to knee 
  1. Focus on butt back, shins vertical
  • 5 Segmented deadlift 
  1. Pause at knee, pause at thigh, pause at lockout
  2. Focus on athletes pulling the barbell into the body 
  • 5 lightweight Deadlift with reset 
  1. Focus on driving the legs into the ground to begin the lift
  • 5 lightweight Touch and go deadlift 
  1. Focus on driving through the heels to stand the bar up each rep, rather than just hinging at the hips.
  • 3 Building sets 

Primer (6 Minutes) (19-25)
  • Practice Round  
  1. 100m Run
  2. 4 Deadlifts
  3. 10 Sit-ups
  4. 100m Run
  • Break
  • Workout adjustments if needed

Workout (30 Minutes (25-55)

Look For 

  • Deadlift | Driving through the legs to stand the barbell up. Some cues that might help are: “Chest up”, “Drive through the heels”, “Drop your hips”. 
  • Run | Timing. If athletes seem to be significantly off the timeframe in the first mile, encourage modifying the distance and keeping the effort high for the second mile. 

Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

For Time: 

1 Mile Run 


4 Rounds:

20 Double DB Deadlifts 

40 Sit-ups


1 Mile Run

Time Cap: 30 Minutes 


“No one was ever wise by chance.” – Seneca

Let’s pretend we have two individuals out hiking in the woods. 


The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual  trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.


One took the effort to learn from it, one did not. 

Wisdom isn’t by chance. It is by choice.

After Party 

6 Rounds 

:20 Max effort row sprint

50’ Double DB front rack lunge