Back Squat 

On the 3:00 x 3 Sets: 

3 Back Squats

Start First Working Set at 80% & Build To Heavy 


For Time: 

150 Wallballs (20/14) 

Time Cap: 10 Minutes

KG | (9/6)


For Time: 

100 Wallballs

On The Minute [Starting at 0:00]:

2 Deadlifts

Time Cap: 10 Minutes 


 Wallballs: (20/14) to a 10/9ft target

Deadlifts: (315/205)


Wallballs: (30/20) to a 10/9ft target

Deadlifts: (365/245)


  • Workout brief: https://youtu.be/YyVjK9-FqRM
  • Resource Links: CompTrain Gym Resource Drive
  • Big day today with continuing our back squat cycle and hitting one of our benchmarks, Karen. While Karen is a total body movement, our primary focus today is training the lower body push. In Karen we want athletes to approach this with a plan. While we want athletes moving consistently, it’s important that they “break before they’re broken.” Smart sets with disciplined rests will lead to a better score and a better stimulus than unsustainable large sets. 

The One | Teaching Focus 
  • Breathing is our teaching focus today. On the Back squat we want to teach athletes to take a deep stomach breath to brace before every single rep. In the wall balls, we want to teach athletes to find a rhythm of breathing as they complete reps. Inhale while the ball is in the air, brace throughout the squat, exhale in the throw. Managing the respiratory and the heart rate makes a performance impact in a workout like Karen. 

Wall Balls 

  • Reduce load 
  • Reduce volume 
  • Medball thruster 
  • Medball squat 
  • Medball squat to target 
  • Air squats 

  • In part 1, set athletes up at squat stations with no more than 3 athletes per station. In this current lifting cycle we want to make sure athletes have plenty of time to build to their starting weight so that all 3 of their sets are at percentages to be considered “working” and not “building” sets. 
  • In part 2, It’s important that athletes have their own wall ball and target/wall station. If it’s absolutely necessary that athletes share space and a ball then be intentional about pairing athletes up with a partner they can work off of in a work/rest format. Otherwise, plan your timeline accordingly for multiple heats. 


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

Get out barbells and medballs 

Tabata Flow (:20 on / :10 off)

  • Samson stretch right 
  • Samson stretch left 
  • Lateral lunge and reach 
  • Lunge to knee hug
  • Bootstrap squat 
  • Kang  squat w/ MB 
  • Squat to MB (arms overhead)
  • Jump squat from MB 

Barbell Tabata (:20 on / :10 off) 

  • Stiff leg deadlifts 
  • Front rack elbow rotations 
  • Good mornings 
  • Back rack elbow rotations 
  • Back squat 

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

Wall Ball 

  • On the minute x 2 - 15 Wall balls 
  1. Teach breathing and standards (hips below knee, ball to target)
  2. Should be very doable with these 30 reps. If this blows athletes out they should plan to modify load or volume. This is what we’d need to sustain to finish under the cap. 

Back Squat 

  • From the floor 
  • 5 Squat and hold
  1. Deep bracing breath, squat, exhale on stand. 
  • 5 Squat and hold 
  1. Hips back first 
  2. Heels down 
  • Move to rig 

Strength (15 Minutes) (19-34)
  • 6:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (34-40)
  • Practice Round
  1. Get stations set on wall
  2. Practice round completed already in specific warm up
  • Break
  • Workout adjustments if needed

Workout (40-50)

Look For 

  • Wall Ball: Full ROM. Hips below knees and ball to target. Pay attention to the athletes rest times, encourage smart sets and planned rests. Focus on the ball position, encourage athletes to keep the chest up and not allow the ball to pull their torso toward the ground. 

Post Workout Clean Up & Chat (50-60)


Home Workout  [DBs & jump rope]

For Time: 

150 Single DB thrusters 

*Alternate arms however

Time Cap: 10 Minutes


“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 to greatness.

Adversity is the way to greatness.

This is the championship mindset.

After Party 

1 Set 

Max set unbroken band assisted pull up 


3 Sets 

50% of unbroken set