For Time: 

800 Meter Plate Run (45/35) 

100 Toes to Bar 

50 Front Squats (155/105) 

10 Rope Climbs (15') 

800 Meter Plate Run (45/35) 

* One plate for the run, switching as needed 

* Split everything else however between teammates  

Time Cap: 35 Minutes


Plate | (20/15)

Barbell | (70/47)


For Time, with a weighted vest:

1200m Run

100 Toes to Bar 

50 Front Squats (155/105) 

10 Rope Climbs (15ft) 

800 Meter Plate Run (45/35) 

• Men's Vest: 20 lbs

• Women's Vest: 14 lbs

Time Cap: 40 Minutes


  • Workout brief: https://youtu.be/K_lbSWQEsc0
  • Resource Links: CompTrain Gym Resource Drive
  • In a workout like today we want near maximal effort every time an athlete is working. Other than the run, athletes are able to partition this workout in whatever format allows them to maximize their pace and cycle rate. Since its teams of 2, athletes will have roughly equal rest time in contrast to their work time. This should encourage high output. Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. To complete under the cap, all stations must be completed in 7 minutes or less (5 stations x 7 minutes = 35 minute cap: 
  • TTB | Sets of 5+
  • Rope Climbs | :30 per rep
  • Front Squats |Light to moderate. Sets of 5+

The One | Teaching Focus 
  • Sequence on the rope. Focus specifically on the sequence of 1. Reach 2. Tuck 3. Clamp 4. Stand. 



  • Reduce distance
  • Unweighted run 
  • Sub machine 


  • Reduce volume 
  • Single leg TTB 
  • Toes to space / Knees to chest
  • V-Ups
  • Abmat sit ups 

Rope climb 

  • Reduce height 
  • Rope jumping pull up with knee tuck 
  • Stand to stands 

Front Squat

  • Reduce load 
  • Sub DBs
  • Goblet squat 

  • This is a long workout. Come with a clear plan to keep your timeline and teaching tight and effective! Encourage athletes to opt for a challenging modification on either the TTB or the Rope climb, but not both. Help them “choose their challenge” for the day. 


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

General flow 

  • 100m Run
  • :30 Hollow rocks
  • :20 Superman arch hold 
  • 100m Run
  • :15 Dead hang 
  • :15 Press away kip 
  • 100m run
  • :15 Hanging knee tucks 
  • :15 Knee tuck from hollow
  • :15 Toes to bar/toes to space/ workout mod
  • 100m Run
  • :15 Pull to stands
  • :15 Jumping rope pull ups 

Specific Warm Up (8 Minutes) (9-17)

Rope | tell, show, do, check 

  • Progression
  • 2 Reps stand to stand 
  • 4 Reps jumping rope pull ups 
  • 4 Reps jumping rope pull up with knee tuck 
  • 5 rep Reach
  1. Standing to reach and grasp
  • 5 rep Tuck
  1. Grasp and tuck knees to chest
  • 5 rep Clamp
  1. Grasp, tuck knees, clamp feet
  • 5 rep Stand
  1. Grasp, tuck knees, camp feet, stand tall

Primer (6 Minutes) (17-23)
  • Practice Round
  1. 200m run w/ plate
  2. 5 TTB each 
  3. 1 Rope climb each 
  • Break
  • Workout adjustments if needed

Workout (35 Minutes) (23-58)

Look For 

  • TTB: Initiating the swing by using the arms, not the hips. Encourage athletes to keep sets small and fast. 
  • Rope climb: Continue to reinforce the sequence of reach, tuck, clamp, stand.

Post Workout Clean Up & Chat (58-60)


Home Workout  [DBs & jump rope]

For Time

800m Plate Run

50 V-Ups

25 DB Front Squats

15 Devils press 

800 Meter Plate Run 


“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs. 

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

After Party 

5 Sets

20 Hollow rocks 

:20 Hollow hold 

:20 Knee tucks