March 14th


Download the week

"Goat Day" 

On the Minute x 20: 

Minute 1: Movement 1 

Minute 2: Movement 2 


"Any Minute Now" 

On the Minute x 20 [5 Rounds]: 

Minute 1: Calorie C2 Bike

Minute 2: Box Jumps, 30/24 

Minute 3: 200m Run 

Minute 4: Rest 



For the Coach

Resource Drive

Workout Overview


See “logistics” notes for information on “GOAT Day.” The following lesson plan will align with “Any Minute Now”. Athletes should prioritize quality movement during each minute of work.


 Lowest round of total reps. Record any other notes in your workout notes section.


The One | Teaching Focus

Land tall 
On the box jumps we want to encourage athletes to land as tall as possible on the box. This trains a true vertical jump rather than an aggressive knee tuck in order to land on the box.


Assault/Echo Bike

Box Jumps
Reduce Reps
Reduce Box Height
Box Step-Ups
Reverse Lunges

200m Run
Reduce Distance
1:00 Time Cap
250m Row
160m Ski
400m Bike
150m Air Run


Goat days are programmed the Thursdays before the open announcementThis is a chance for athletes to pick two of their weaker movements they'd like to work on in an

EMOM format Example: Minute 1: 30 Double Unders. Minute 2: 8 Toes to Bar

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 

  • :15 - :20 each
  • Arm circles forward
  • Arm circles backward 
  • Arm swings(Up & Over) 
  • Arm wraps 
  • Trunk twists planted
  • Trunk twists w/ rotation 
  • Quad pull 
  • Knuckle draggers
  • Reverse lunge w/ reach
  • Alternating spidermans
  • Downward Dog
  • Squat hold 
  • Air squats

Specific Warm-Up
(9-19 minutes)

Specific Flow

  • :60 bike 
  • :20 alternating box step ups 
  • :20 vertical jumps (legs stay locked) 
  • :20 tuck jumps 
  • 100m run
  • :20 Box jumps 
  1. Focus on landing tall


  • N/A

(19-25 minutes)

Practice Round 

  • 1:00 Bike
  • :30 Box Jumps
  • 100m Run


Workout adjustments if needed

(25-45 minutes)

Look For

  • Bike
  1. Breathing and Rhythm
  2. Emphasize the importance of controlled breathing. Athletes should sync their breathing with their pedal strokes to maintain a steady rhythm.
  • Run
  1. Completing within time frame.
  2. If athletes are struggling to complete the run with time left to transition to the next movement, encourage reducing the distance.
  • Box Jumps
  1. Landing tall.
  2. Athletes should be landing with the legs nearly locked out on the box.

  •  Post Workout Clean Up & Chat (45-60 Minutes)

Additional Elements

Home Workout

On the Minute x 20 [5 Rounds]:
Minute 1: Alternating step back lunges
Minute 2: Double unders
Minute 3: 200m Run
Minute 4: Rest


“Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*.

When we take responsibility and  look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.Responsibility is a weapon. And it only comes from within.

After Party

3 Sets
:30 Elbow plank
:30 Hollow hold
20 Hollow body rocks

Have questions?

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