"Tire Swing" 

4 Rounds x AMRAP 5:

30 Kettlebell Swings (53/35) 

30 Box Jump Overs (24"/20")

Max Calorie Bike Erg 

Rest 3 Minutes Between Rounds

Score: Lowest Round of Calories 


4 Rounds x AMRAP 5:

30 Single Dumbbell Hang Clean & Jerk (50/35) 

30 Box Jump Overs (24"/20")

Max Calorie Echo Bike

Switch Arms Every 5 Reps

Rest 3 Minutes Between Rounds

Score: Lowest Round of Calories 


  • Workout brief: https://youtu.be/0_1UCrBbihc
  • Resource Links:  CompTrain Gym Resource Drive
  • Today's piece quickly becomes about how well you can control your breathing in the first two movements to allow you to be able to push on the bike at the end of each interval.  Athletes should have around 1:30 of work on the bike each round, give or take 0:30.
  • Score | Lowest round of Calories.
  • Bike | 2:00 each round 
  • KB Swing | 2 sets or less
  • Box Jumps | :90 

The One | Teaching Focus 
  • Shallow Hips
  • The bottom of the kettlebell swing should mimic the dip of the box jump. Not a squat, not a good morning.


KB Swings 

  • Reduce Loading
  • Reduce Reps
  • Single Dumbbell Hang Power Snatches 
  • Empty Barbell Hang Power Snatches 
  • Russian Kettlebell Swings

Box Jumps

  • Reduce Reps
  • Reduce Box Height
  • Box Step-Overs
  • Regular Box Jumps


  • Row
  • Ski
  • Air Run
  • Echo/Assault Bike

  • If you need to manage a large class you can partner up and stagger the start time by 2:00. If you opt for this, make sure you plan your timeline accordingly. 


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

General flow 

  • :45 Down dog to cobra 
  • :45 Single arm down dog 
  • :45 Alternating dynamic pigeon 
  • :45 Bike (70-75 RPM)
  • :30 Step up
  • :30 Bike (75-80)
  • :30 Ankle stretch at box
  • :20 Box Step Overs
  • :30 Bike (80+)
  • :10 Vertical jump
  • :10 Max vertical jump
  • :20 Box jump overs 20”
  • :20 Box jump overs (full)

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

Kettlebell swing 

  • :20 KB Deadlift
  • :20 KB RDL 
  • :20 KB Strict Press 
  • 10 KB “Hip Pop” 
  1. Call “Hinge and Hold”....”Pop”
  2. Focusing on shallow hips 
  3. Practicing the hip hinge movement without the kettlebell. Stand with feet shoulder-width apart, hinge at your hips, keeping your back straight, and reach towards the ground. Then aggressively squeeze the legs and glutes to extend. 
  • 10 Russian KBS
  1. Focus on shallow hips creating power
  • 10 Full KBS

Primer (6 Minutes) (17-23)
  • Practice Round 
  1. On a :90 Clock 
  2. 8 Kettlebell Swings
  3. 8 Box Jump overs
  4. Max Calorie Bike Erg
  • Break
  • Workout adjustments if needed

Workout (30 Minutes) (23-53)

Look For 

  • KB Swing | Chest up, we want athletes to keep their chest up throughout the rep rather than letting their torso collapse toward the floor. 
  • Box Jump Over | Encourage athletes not to rebound their box jumps. 
Post Workout Clean Up & Chat (53-60)


Home Workout  [DBs & jump rope]

4 Rounds x AMRAP 5:

30 Alternating DB hang Clean and Jerk

60 Double unders 

Max burpees with time remaining

Rest 3 Minutes Between Rounds

Score: Lowest Round of burpees 


A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration  for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way. 

Our own judgment can become our worst enemy, so let’s combat that. 

Judge less. And practice more. That’s the secret sauce.

After Party 

5 Sets 

25’ Double DB overhead lunge

:20 max effort bike sprint