"The Dirty Bubble" 


15 Wallballs (20/14)

21/15 Calorie Row 

Rest 6 Minutes 


15 Wallballs (20/14) 

21/15 Calorie Row


5 Rounds For Time: 

30/24 Calorie Row

30 Wallballs, (20/14) to 10/9ft

100ft Sandbag Bear-hug Carry (200/150)

150ft if you only have 150/100lbs sandbags

Time Cap: 30 Minutes


  • Workout brief: https://youtu.be/1uK05B-JBFc
  • Resource Links:  CompTrain Gym Resource Drive
  • We've got a big conditioning piece here with total body Push and total body Pull movements. Not much room for rest and breathing will quickly become a factor because both movements spike our heart rate quickly if we lose control early on. We’re looking for 2:00 or less each round.
  • Score | Sum total of rounds + reps 
  • Wallballs | :60 or less
  • Row | :60 or less

Teaching Focus 
  • Work hard, rest, repeat 
  • Athletes should try to reduce rest and transition time between movements. With a big rest between each 9:00 interval we'll be mostly recovered by the time the second interval starts. Encourage athletes to keep output as high as possible and to repeat this both rounds. They should finish the final 2:00 of each round at a or near a maximal effort. 


Wall Balls

  • Reduce Reps
  • Reduce Loading
  • Reduce Target height
  • Single/Double Dumbbell Thrusters
  • Empty Barbell Thrusters
  • 25 Air Squats


  • Reduce Calories
  • 1:00 Time Cap
  • 18/12 Calorie Ski
  • 21/15 Calorie Bike Erg
  • 200m Run

  • Today’s workout will be difficult to manage if you’re short on rowers. You can opt for a team verison if needed.  Team of 3 version:
  • AMRAP 1:30  x 15 Rounds: 
  • P1: Calorie Bike Erg 
  • P2: Calorie Row 
  • P3: Wallballs (20/14) 
  • Rest 30 Seconds Between Rounds 
  • 5 Times Each Station Per Teammate
  • Score Total Bike Calories + Row Calories + Wallballs 
  • Keep Monitors Running & Record Wallballs During Rest 


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

General flow 

  • 10 Alternating Tempo Cossack Squats
  • 10 Dive bombers
  • 10 Split Squats
  • 10 Kettlebell Shoulder Press + 100ft Walk (Right)
  • 10 Kettlebell Shoulder Press + 100ft Walk (Left)
  • 10 Bird Dogs
  • 10 Push-ups with Rotation in the Bottom

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

Row | tell, show, do, check 

  • Stroke rate focus intervals 
  • :30 Row at 33-35spm
  1. Establish cal/hr rate
  • :30 row at 28-31spm 
  1. Maintain cal/hr rate by focusing on higher power per pull
  • :30 row at 24-27spm
  1. Maintain cal/hr rate by focusing on higher power per pull

Wall ball | tell, show, do, check 

  • 5 medball deadlift 
  • 5 medball squat clean 
  1. Focus on timing of full extension before pulling under the ball. 
  • 5 medball push press 
  1. Focus on timing of full extension before pressing the ball overhead 
  • 5 medball thruster
  1. Focus on timing of full extension 
  • 5 Wall balls 

Primer (6 Minutes) (19-25)
  • Practice Round
  1. 8 Wallballs
  2. 11/8 Calorie Row
  3. At high effort, workout pace
  • Break
  • Workout adjustments if needed

Workout (24 Minutes) (25-49)

Look For 

  • Wallball | Torso positioning. Encourage athletes to keep their chest lifted and elevated throughout the rep. Focus on proper timing. Cue the athlete to stand up all the way before throwing the ball overhead. 
  • Row | Sequence of pull. Cue the athlete to finish the extension at the leg before pulling with the arms. Pay attention to the athlete’s stroke rote. Help them be efficient with an appropriate balance of power per pull with an appropriate stroke rate. 

Post Workout Clean Up & Chat (49-60)


Home Workout  [DBs & jump rope]


15 Single DB thruster 

21 Burpees 

Rest 6 Minutes 


15 Single DB thruster 

21 Burpees 

Alternate thrusters however 


“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

After Party 

3 Sets 

100’ Heavy DB/KB farmers carry 

10 DB crush grip floor press