Mar 7

Goat Day | Hip, Hip, Hooray!

Download the week


"Goat Day"

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2


"Hip, Hip, Hooray!"

On the Minute x 20 [5 Rounds]:

Minute 1: C2 Bike Calories

Minute 2: Box Jumps (24"/20")

Minute 3: Air Squats

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 “Hip, Hip, Hooray”. Athletes should prioritize quality movement during each minute of work.



The One | Teaching Focus

Knees track toes
Since we have the opportunity for volume air squats today, it’s a great opportunity to dial in the mechanics of utilizing the posterior chain by cueing athletes to drive their knees out and ensure their knees track their toes each rep.


Ski/Row/Air Run

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

Air squats
Reverse Lunges
Squat to Box/Bench


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)

(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

  • :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
(9-21 minutes)

(9-21 minutes)

C2 Bike

  • :60 Warm up
  1. Establish seat & handle position
  2. Establish baseline Cal/Hr
  • :30 Easy
  1. RPM of 80-85
  2. Eval Cal/Hr
  • :30 Moderate
  1. Increase RPM to 85-90
  2. Increase Cal/Hr
  • :30 Hard
  1. Increase RPM to 90+
  2. Increase Cal/Hr

Box jumps & Air Squats

  • 5 Air Squats
  1. Focus on hip initiated squat
  • 3 Box jumps
  • 5 Air Squats
  1. Focus on hips below knee at bottom
  • 3 Box jumps
  • 5 Air squats
  1. Focus on knees “out” & tracking toes
  • 3 Box jumps
  • 5 Air squats
  1. Focus on weight in heels with knees tracking toes

(21-33 minutes)


(33-39 minutes)

(21-27 minutes)

Practice Round

  • 1:00 Bike
  • :30 Box Jumps
  • :30 Air Squats


Workout adjustments if needed

(39-55 minutes)

(27-47 minutes)

Look For

  • Bike
  1. Pedal Technique
  2. Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
  3. Encourage pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.

  • Box Jumps
  1. ROM
  2. Cue athletes to stand tall and squeeze the butt and legs each rep.

  • Air Squats
  1. ROM
  2. Cue athletes to squat below parallel and stand tall each rep.
  3. Cue athletes to keep their knees tracking their toes throughout each rep.

  • Post Workout Clean Up & Chat (47-60 Minutes)

Accessory Work

Additional Elements

Home Workout

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


“The only thing that is different about me, is that I'm not afraid to die on a treadmill.” - Will Smith

It’s not about the treadmill. It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.


But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

After Party

5 Sets
20 Banded pull aparts
20 Banded curls

Have questions?

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