“Merry Go 'Round”

5 Rounds 

2:00 Row 

2:00 Alternating Single DB Devils Press 

2:00 50’ Shuttle runs (25’ down and back) 

2:00 Rest

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 shuttle run
  • :20 alternating DB deadlift 
  • :20 bike 
  • :20 shuttle run 
  • :20 alternating DB burpee 
  • :20 row 
  • :20 alternating DB devils press
  • :20 shuttle run

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]

5 Rounds 

2:00 Double Unders  

2:00 Alternating Single DB Devils Press 

2:00 50’ Shuttle runs (25’ down and back) 

2:00 Rest


“Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice - and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

After Party 

4 Rounds 

10 Hollow body rocks 

10 V-ups 

:20 Hollow body hold