Jun 26

Down With the Sickness

Download the week


"Down With the Sickness"
5 Rounds for time:
400m Run
12 Thrusters (75/55)
12 Burpees
12 Pull-ups

Time Cap: 30:00

KG | (34/25)


5 Rounds for time:
400m Run
12 Thrusters @weight(75/55)
12 Bar-facing Burpees
6 Bar Muscle-ups

For the Coach

Resource Drive

Workout Overview


We have a little play on the "Beep Test" today with some running mixed in to start and break up the rounds. Finding a methodical pace and the right places to breathe that let you keep moving and working will be key out the gate .Ideally each round should be about 5:00 or less.


Score | Time to complete work.


Run | Around 2:00
Burpees | :60 or less
Pull-ups | 2 sets or less. :60 or less.

The One | Teaching Focus

Bar on the shelf
In the thrusters we’re encouraging athletes to keep the bar resting on the shoulder shelf for as long as possible. As athletes squat, the barbell remains on the shoulder, and it stays on the shoulders until the hips reach aggressive extension. The bar should make contact with the shoulders before the athlete squats.


400m Run
Reduce Distance
2:00 Time Cap
500m Row
320m Ski
800m Bike
300m Air Run

Pull Ups
Ring Rows
Band assisted
Jumping Pull-ups
Alternating Dumbbell Plank Rows

Reduce Loading
Sub Dumbbells
Sub Front Squat
Sub Push Press
24 Air Squats


When running in workouts, it’s ideal to create a route where all athletes end up running the same distance.If you need to manage a large class you can start athletes at varied stations.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

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

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • :30 each
  • Alternating spiderman
  • Downward dog
  • Pigeon right
  • Downward dog w/ foot pedal
  • Pigeon left
  • Floor wrist stretch
  • Puppy pose

CT Barbell flow :15 - :20

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Workout Prep

  • 3 slow, controlled burpees
  • 3 strict press
  • 3 Push press
    Focus on legs extended before pressing
  • 3 Thrusters
    Focus on timing of legs extending fully before pressing
  • 3 slow, controlled burpees

Pull up | tell, show, do, check

  • 10 scapular retractions
    (ears through biceps)
  • 10 kips
    Focus on small, tight, controlled swings
  • 3 strict pulls
    Modify to 5 kip swings
  • 3 workout movement
    Establish modifications & substitutions

Thruster | tell, show, do, check

  • 4 cued thrusters
    Focus on bar remaining on shoulders before hips extend.
    Static focus of straight bar overhead
  • Add workout weight
  • 4 thrusters at workout weight

(21-33 minutes)


(33-39 minutes)

(21-27 minutes)

Practice Round

  • 100m Run
  • 4 Thrusters
  • 4 Burpees
  • 4 Pull-ups


Workout adjustments if needed

(39-55 minutes)

(27-57 minutes)

Look For
Run | Shoulder Relaxation.

Shoulders should be relaxed and not hunched. Check for symmetry in shoulder movement.

Thrusters | Transition from Squat to Press.

Smooth transition from the squat phase to the overhead press. Ensure the hips fully extend before pressing the bar overhead.

Burpees | Feet.

Land with the feet flat and outside the hands.

Pull-ups | Elbow Position.

Monitor the position of the elbows during the pull-up. They should point down and slightly back, not flare out to the sides.

  • Post Workout Clean Up & Chat (57-60 Minutes)

Accessory Work

Additional Elements

Home Workout

5 Rounds for time:
400m Run
12 DB Thrusters
12 Burpees
6 Devil Press


“Your obsessions become your possessions.” - Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits... they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

After Party

2 Sets
8 Bulgarian split squats each leg
8 Single leg double DB deadlift each leg

Have questions?

Reach out!

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