May 7th


Download the week

"Cement Mixer" 

On the 3:00 x 7 Rounds: 

400 Meter Run 

12 Toes to Bar 

* Score Slowest Round 

REPEAT FROM 12/20/22


On the 3:00 x 7 Rounds:

400 Meter Run

9 Toes to Bar

3 Bar Muscle-ups

Score: Slowest Round

For the Coach

Resource Drive

Workout Overview


While Cement Mixer is not a workout we consider a benchmark workout, it is one that we do repeat, so we want to be tracking our score each time it comes around. This familiar friend is spicy because the intervals are not very long given the amount of work we have to complete each time. Rest is earned by hard effort every single round. Athletes confident in their ability to hold a sprint pace and maintain unbroken sets on toes to bar should aim to really push the pace from 3,2,1 go. Athletes that are less confident should aim to hold a hard sustainable pace, while having a plan for the toes to bar from the beginning and sticking to it throughout the rounds.


Slowest round.


Runs | 2:00 or less.
Toes to Bar | Ideally unbroken sets to start, up to 2 sets once we are in the thick of it.

The One | Teaching Focus

Kipping Timing.
Timing is crucial in the TTB, and athletes should coordinate the hip swing with the leg raise. Reach the full height of the kip before kicking. This timing applies to the knee raise as well.


Reduce Distance
2:00 Time Cap
500/450m Row
325/300m Ski
1000/900m Bike
300m Air Run

Toes to Bar
Reduce Reps
Toes To As High As Possible
Knees To Chest


Today's lesson plan allows for extra time after the workout to encourage athletes to do the after party for the day.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-11 minutes)

General Flow 

  • :45 reverse lunge & reach
  • :45 Downward dog w/ foot pedal
  • :45 Pigeon right
  • :45 Pigeon left
  • :45 Active spiderman

Line drills :20 each

  • Shuttle runs
  • Quad pulls
  • Shuttle runs
  • Knuckle drags
  • Shuttle runs
  • Butt kickers
  • Shuttle runs
  • High knees
  • Shuttle runs

Specific Warm-Up
(11-19 minutes)

TTB | tell, show, do, check 

  • :10 dead hang 
  • :10 scap pull ups 
  • 5 Jump to hollow 
  • 5 Jump to hollow and arch 
  • 5 Kips
  • 5 Press away kip swings 
  • 5 Hanging knee tuck 
  • 5 Full TTB or modification


  • N/A

(19-25 minutes)

Practice Round 

  • 200m Run
  • 6 Toes to Bar


Workout adjustments if needed

(25-46 minutes)

Look For

  • Run

Breathing. Observe the athlete's breathing pattern. Encourage deep and controlled breathing.

  • TTB

Kipping Timing. Timing is crucial, and athletes should coordinate the hip swing with the leg raise. Reach the full height of the kip before kicking. This timing applies to the knee raise as well.

  •  Post Workout Clean Up & Chat (46-60 Minutes)

Additional Elements

Home Workout

On the 3:00 x 7 Rounds:
400 Meter Run
12 V-Ups

* Score Slowest Round


“You can’t build on top of success you don’t acknowledge.” - Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

After Party

3 Sets
10 Spanish Squats With Dumbbells In The Hang
10 Strict Toes To Bar
20 Lunge Steps With Dumbbells In The Hang
1 Minute Plank Hold

Have questions?

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