January 18, 2024





AMRAP 14: 

60 Wallballs (20/14) 

50 Box Jumps (24"/20")   

40 Burpees 

30 Medicine Ball Box Step-ups 

20 Toes to Bar 

Hold The Med-Ball Across The Chest


  • Workout brief: https://youtu.be/i4ikUNKuPFw
  • Resource Links:  CompTrain Gym Resource Drive
  • Today’s score is rounds + reps. We’re looking to complete at least one full round within 14:00.  With a shorter workout you’ll have plenty of time to teach the TTB today and allow athletes the opportunity to work on this skill.
  •  Box Jumps | 3:00     
  •  Wallballs | 3:00  
  •  Burpees | 3:00-4:00 
  •  Step-ups | 2:00 
  •  Toes to Bar | 2:00

The one | Teaching Focus 
  • Breathing 
  • With today’s workout we want to bring our teaching focus to the athlete’s control of their breathing. With the wall balls, box jumps, and burpees at the start of this workout, the athlete can greatly improve performance by being mindful about their breathing. 
  • In the wall ball |  exhale as you throw and  inhale while the ball is in the air. 
  • In the box jumps | take one full breath between each pre 
  • In box step ups | Find a rhythm of breathing that allows you to inhale as you step down and exhale as you step up
  • In the burpees | take one full breath between each rep 


Wall Balls 

  • Reduce load 
  • Reduce volume 
  • Reduce height 
  • Medball thruster 
  • Medball squat 

Box Jumps / Step ups 

  • Reduce volume 
  • Reduce height 
  • Step ups 


  • Reduce volume 
  • Elevated surface burpee 
  • No push up burpee 


  • Reduce volume 
  • Single leg TTB 
  • Toes to space/KTC 
  • V-ups 

  • Today’s workout has a lot of stations and a large equipment profile. You will benefit by setting up your room ahead of time in order to control the layout and flow. If you need to manage a large class, you can start athletes at different stations. One strategy would be to have some athletes work from the bottom up and others in the standard order. You can also begin some athletes on the wall balls and some athletes on the box step ups as these will take a similar amount of time. 


Whiteboard Brief (0-3)
  • Refer to coaches stimulus notes
General Warm Up (3-9)
  • :20 Station Progressions 
  • Box step ups
  • Air squat 
  • Step-step burpee 
  • MB box step ups 
  • MB front squat 
  • Reverse lunge to tuck jump 
  • Box jump 20” 
  • Jump-step burpee 
  • MB Thruster
  • Box jump (full height) 
  • Full Wall Ball 
  • Full Burpees

Specific Warm Up (15 Minutes) (9-24)

TTB | tell, show, do, check 

  • 5 Jump to hollow 
  • 5 Jump to hollow and arch 
  • 5 Press away kip swings 
  • 5 Hanging knee tuck 
  • 5 Full TTB or mod 

TTB Practice

  • Every 3:00 x 3 Sets Max reps unbroken TTB
  • Workout mod or not, something athletes want to practice 
  • Time cap of :30 /  stagger start with partners

Primer (6 Minutes) (24-30)
  • Practice Round 
  1. 2 Rounds For Time: 
  2. 6 Box Jump
  3. 5 Wall Balls 
  4. 4 Burpees
  5. 3 Medball Step Ups
  6. 2 TTB
  7. Goal finish time- sub 2:30 minutes  
  • Break
  • Workout adjustments if needed

Workout (14 Minutes) (30-44)

Look For 

  • Wall ball |  Exhale as you throw and  inhale while the ball is in the air. Cue athletes to keep their heels down throughout the reps.
  • Box Jumps | take one full breath between each rep
  • Box Step ups| Find a rhythm of breathing that allows you to inhale as you step down and exhale as you step up
  • Burpees | take one full breath between each rep 
  • TTB | Pull and press the bar with the arms/lats. Don’t swing with the legs. 

Post Workout Clean Up & Chat (44-60)


Home Workout  [DBs & jump rope]

AMRAP 14: 

60 DB Thrusters

50 Squat jumps

40 Burpees 

30 Alternating DB goblet lunges

20 V-Ups


“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo


Written by someone recognized as one of the greatest artists of time.


“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.


It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

After Party 

3 Sets 

10 DB Bench Press 

8 DB Bent row each arm 

6 DB Reverse Flys