April 11th


Download the week

"Goblet Of Fire" 

AMRAP 20: 

40 AbMat Sit-ups 

30/24 Calorie Bike Erg 

20 Dumbbell Goblet Reverse Lunges 

10 Dumbbell Push Jerks (R) 

10 Dumbbell Push Jerks (L) 

Dumbbell: (50/35) 

KG | (22.5/15)


Same as class workout

For the Coach

Resource Drive

Workout Overview


We've got a good mix of some higher volume and some lower volume sets of movements in today's AMRAP. This means our pacing will probably vary from a nice consistent cadence to more of a sprint. This gives us a unique opportunity to pay closer attention to our breathing and heart rate as we progress through each round today.


Rounds + reps completed


AbMat Sit-ups | 2:00 or less.
Calorie Bike | 2:00 or less
Dumbbell Goblet Reverse Lunges | Around :60
Dumbbell Push Jerks | :60 or less

The One | Teaching Focus

Elbows beat the feet
Our teaching focus today is for the elbows to beat the feet in the push jerks. Athletes should fully jump, and before they land, should already have locked out elbows.


Sit ups
Reduce Reps
Hollow Rocks

Calorie Bike
Reduce Distance
1:30 Time Cap
30/24 Calorie Row
25/20 Calorie Ski
300m Run
200m Air Run

DB Goblet Reverse Lunge
Reduce/Remove Loading
Dumbbell Suitcase Lunge
Sub Kettlebell
Sub Barbell

DB Push Jerks
Reduce Reps/Loading
Sub Kettlebells


If you’re short on bikes and need to manage a large class, you can allow athletes to begin on different stations. It’s best to ensure that athletes do not separate the push jerks with a station between each arm. Have athletes always complete the push jerks back to back.

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
  • Get out DBs
  • Arm circles forward
  • Arm circles backward 
  • Up & overs / arm swings 
  • Front to Back / arm wraps 
  • Trunk twists flat feet 
  • Trunk twists rotate foot
  • Quad walk 
  • Knuckle drags 
  • Reverse lunge w/ reach 
  • Alternating spiderman
  • Bootstraps
  • Sit ups 
  • Down dog to push up

Specific Warm-Up
(9-21 minutes)

DB Prep | tell, show, do, check 

  • :20 - :30 each
  • Alternating DB deadlift
  • DB swings right/left
    Focus on squeezing the legs/butt to emphasize aggressive hip extension
  • Alternating DB hang clean
  • DB push press right/left
    Focus on timing of legs extending then pressing
    Focus on minimal dip w/ upright torso
  • DB push jerk right/left
  • Alternating DB goblet reverse lunge
  • Establish mods and subs



(21-27 minutes)

Practice Round 

  • 10 AbMat Sit-ups
  • 6/4 Calorie Bike
  • 4 Dumbbell Goblet Reverse Lunges
  • 2 Dumbbell Push Jerks (R) 
  • 2 Dumbbell Push Jerks (L)


Workout adjustments if needed

(27-47 minutes)

Look For

  • Abmat Sit-ups | Full range of motion.

  • Calorie Bike | Hand Positioning.

Instruct athletes on different hand positions on the handlebars to vary muscle engagement and reduce specific fatigue.

  • DB Goblet Reverse Lunge | Knees & Toes.

The knee should point in the same direction as the toes, avoiding any inward (valgus) or outward (varus) deviation.

  • DB Push Jerk | Elbows beating the feat.

Focus on the teaching focus of an aggressive punch following the jump. Athletes should land having the elbow already fully extended the DB in sound overhead position.

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

Additional Elements

Home Workout

40 AbMat Sit-ups
60 Double unders
20 Dumbbell Goblet Reverse Lunges
10 Dumbbell Push Jerks (R)
10 Dumbbell Push Jerks (L)

Dumbbell: (50/35)


“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives.

The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

After Party

For quality
50 Double DB box step overs
25 Tall box jumps

Have questions?

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