February 29th


Download the week

"Goat Day" 

On the Minute x 20: 

Minute 1: Movement 1 

Minute 2: Movement 2 



On the Minute x 20 [5 Rounds]: 

Minute 1: Row Calories 

Minute 2: Double Unders 

Minute 3: AbMat Sit-ups 

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 “Minesweeper”. 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

DU Positioning
Athletes hands should be down and slightly in front of them. Cue athletes to spin quick with the wrists. Cue athletes to jump straight up and keep from tucking or piking their feet.


Bike Erg
Air Run

Double Unders
Reduce Reps
Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
Time On Any Machine

Sit Ups
Hollow Rocks


Goat days are programmed the Thursdays before the open announcement

This 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 

  • :30 Row 
  • :20 single unders
  1. Focus on positon with hands down and in front 
  • :30 row 
  • :20 speed single unders 
  1. Focus on small, vertical jump. No pike or tuck 
  • :30 row 
  • :20 single, single, big / slow single
  1. Focus on controlled rhythm and control at the wrist 
  • :30 row 
  • :20 single, single, double
  1. Focus on controlled rhythm and increased wrist speed for double
  • :30 double unders 
  • Demo and prep abmat sit ups 
  • Show all scaling and progression options 


  • N/A

(19-25 minutes)

Practice Round 

  • 1:00 Row
  • :30 Double Unders
  • :30 AbMat Sit-ups


Workout adjustments if needed

(25-45 minutes)

Look For 

  • Double Unders  
  1. Good positioning.
  2. Cue athletes to keep their hands down and slightly in front of their bodies. 
  • Row
  1. Leg drive before arms pull.
  2. Cue athletes to squeeze their legs before pulling the handle with the arms. 
  • Abmat Sit ups
  1. Full range of motion.
  2. Cue athletes to make contact with the ground with their shoulders and then pass their hips with their shoulders each rep.

Additional Elements

Home Workout

On the Minute x 20 [5 Rounds]:
Minute 1: Burpees
Minute 2: Double Unders
Minute 3: AbMat Sit-ups
Minute 4: Rest


“Excitement comes from achievement. Fulfillment comes from the journey.”Winning the award is exciting. Fulfillment is looking back at the hard work put in.There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.

After Party

3 Sets
10 DB front raises
10 DB lateral raises
10 DB strict press

Have questions?

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