May 25th


Download the week



5 Rounds For Time: 

P1: 20/16 Calorie Row 

P2: 20/16 Calorie Bike Erg

P3: 1 Round of "DT" (135/95) 

1 Round of "DT": 

12 Deadlifts 

9 Hang Power Cleans 

6 Push Jerks 

* Switch After Completion of All Stations 

Time Cap: 25 Minutes 

KG | (61/43)


AMRAP 20: 

18/15 Calorie Row 

12 Deadlifts 

9 Hang Power Cleans 

6 Deficit Handstand Push-ups (4"/3")

• Rest 1 Minute Between Rounds 

Barbell: (155/105)

For the Coach

Resource Drive

Workout Overview


Today we have a team workout, while we dont get to really share the load with our team we will wait till we all complete our work to move onto the next. We've got a slightly lighter DT with a rowing appetizer to spike our breathing at the start of each round. Barbell cycling under fatigue is the challenge today. How well can you strategize your breaks or can you hold onto that barbell all the way through to your rest each round?


Rounds plus reps completed.


Row | About 1:10 of work or less.
Deadlifts | Unbroken, or breaking after rep 11.
Hang Power Cleans | Unbroken, or breaking after rep 8.
Push Jerks | Unbroken sets for all rounds.

The One | Teaching Focus

Barbell cycling
Focus on efficient cycling is a simple, actionable way for athletes to improve their performance on this workout.
In the deadlifts, send the hips back first each rep
In the hang power cleans, cycle from a high hang for efficiency
In the push jerks, use the receiving position of each rep as the driving position of the next


Reduce Reps
1:00 Time Cap
15/12 Calorie Ski
18/15 Calorie Bike
200m Run
175/150m Air Run

Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

Hang power clean
Reduce Loading/Reps
Sub Dumbbells/Kettlebells

Push jerk
Reduce Reps/Loading
Sub Dumbbells/Kettlebells


18/15 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* Rest 1 Minute Between Rounds

Lesson Plan
(0-3 minutes)

Whiteboard Brief

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

General Warm-Up
(3-9 minutes)

General Flow 

  • Get out barbells
  • 2 Rounds
  • :15 Scorpions
  • :15 Alternating spidermans
  • :15 Stagger stance RDL right
  • :15 Stagger stance RDL left
  • :15 Good mornings
  • :15 Back rack elbow rotations
  • :15 Barbell overhead hold (press up into bar)
  • :15 Back squats

Specific Warm-Up
(9-23 minutes)

Row | tell, show, do, check

  • Establish catch and finish positions

Catch with flat back, heels down, and vertical shins.

Finish with the handle at sternum and slightly open hips

  • Explain SPM and 500/m split and tell athletes where to look on the screen
  • :20 @ SPM of 32-35

Focus on 500m/split

  • :20 @ SPM of 27-30

Maintain same 500m/split

  • :20 @ SPM of 23-26

Maintain same 500m/split

Help athletes understand that this is the most efficient way to complete the row today

Hang clean | tell, show, do, check  

  • Establish stance and grip
  • 5 Reps high hang

Focus on hard hips and fast elbows

  • 5 Reps hang

Stick the landing to adjust receiving position

Jerk | tell, show, do, check  

  • 5 Reps push press

Focus on timing of leg drive and then press

  • 5 Reps push jerk

Focus on rapid turnover from dip to drive and then hard punch.

Stick land to adjust receiving and overhead position.

Deadlift | tell, show, do, check  

  • Establish stance and grip
  • 5 segmented deadlift

On the way up - Stop above the knee, stop at mid thigh, stop at lock out.

On the way down - hips back first to mid thigh, stop above the knee, stop at midshin.

  • 5 deadlifts

Focus on the shoulders over the bar in the set up

Focus on a straight bar path


  • N/A

(23-29 minutes)

Practice Round 

  • 1 round each
  • 6/5 Calorie Row
  • 4 Deadlifts
  • 3 Hang Power Cleans
  • 2 Push Jerks


Workout adjustments if needed

(29-54 minutes)

Look For

  • Deadlifts

Cue athletes to initiate the movement by engaging their hip muscles.  Emphasize the hip hinge, pushing the hips back while maintaining a neutral spine.

  • Hang power cleans

Encourage athletes to try and cycle from a high hang for efficiency today.

  • Push jerks

Look for athletes to  use the receiving position of each rep as the driving position of the next.

  •  Post Workout Clean Up & Chat (54-60 Minutes)

Additional Elements

Home Workout

18/15 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 1 Minute Between Rounds
Barbell: (135/95)


“You make a living with what you get. You make a life with what you give.” - Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

After Party

2 Sets
Max Reps of Dumbbell Z-Presses
Max Reps Strict Toes to Bar
Rest 1 Minute Between Sets

Have questions?

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