April 5th


Download the week

Back Squat 

Max Repetitions of Back Squats @ 90%

To Technical Failure 

"Have A Ball" 

On the 3:00 x 5 Rounds: 

50-40-30-20-10 Wallballs (20/14) 

Max Calorie Row 

KG | (9/6)


Same as class workout

For the Coach

Resource Drive

Workout Overview


In part 1, we’re in week 3 of our cycle. Athletes should target 90% for 2+ reps. If athletes have completed last week at 85% they should simply aim to go heavier this week than last.

In part 2,  this is gnarly interval couplet today, and the first round is a real test and push. With no rest between these intervals we've got to move through those first bigger sets of wallballs with real haste in order to earn us some time to accumulate calories on the rower. Who will get to the rower in those first couple of rounds? 


Score | Total calories accumulated on the rower.


Wallballs | Highly cyclical. Quick sets. 

The One | Teaching Focus

Grip the ground
In both our squats and wall balls we want to target a  grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.


Wall Balls
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
75-60-45-30-15 x Air Squats

Ski/Bike Erg/Assault/Echo


Athletes will get most of their time on the rower in the back half of these intervals, choosing smart but consistent wallball sets is key to keeping things under control in the beginning so you've got some gas towards the end.

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)

"Rowling" Tourney

  • Provide teaching that focuses on sequence of pull.
    Catch, drive, finish, recover.
    Cue athletes to target this throughout the game.
  • 3 Rounds each
    Close eyes at 50m
    Partner furthest from target does 10 reps
    Round 1 | Air squat
    Round 2 | Medball squat
    Round 3 | Medball thruster

OR General flow of :30 each

  • Get out medballs
  • Medball deadlifts
  • Air Squats
  • Medball press
  • Boot straps
  • Medball squats
  • Alternating spidermans
  • Medball thruster

Specific Warm-Up
(9-21 minutes)

Wall ball  | tell, show, do, check 

  • Establish set-up
    Feet shoulder-width apart.
    Hold the medicine ball at chest height with both hands on the sides of the ball.
    Elbows pointing down.
  • 5 medball squat
    Focus on foot arch and gripping the ground
  • 5 medball push press
    Focus on timing of hips and legs extending then pressing the ball
  • 3 Medball thruster
    Focus on squat mechanics, foot arch, and gripping the ground
  • 3 Medball thruster
    Focus on timing of hips and legs extending then pressing the ball overhead
  • 5 Wall balls

Back Squat | tell, show, do, check

  • Establish stance, grip, & set-up
    Feet shoulder width apart
    Bar on traps with full grip on bar
    Arms pressing into bar
    Stomach squeezed
  • 5 Goodmornings
    Focus on gripping the ground with the foot throughout
  • 3 Cued back squats
    “Squat and hold”
    Focus on gripping the ground with the foot throughout
  • 3 Cued back squats
    “Squat and hold”
    Focus on an upright torso in the squat
    Cue athletes to press up into the bar with the arms to control the load
  • Move to rack & teach sound un-rack and re-rack

(21-33 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

Practice Round 

  • On a 1:30 Clock:
  • 15 Wallballs
  • Max Calorie Row


Workout adjustments if needed

(39-54 minutes)

Look For

Wall Ball

Throw Timing.

Emphasize a strong and explosive hip extension followed by a coordinated throw. The ball should leave the hands at the peak of the jump.


Leg Drive.

Emphasize the initiation of the rowing stroke with a powerful leg drive. Athletes should push through their legs before engaging their back and arms.

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

Additional Elements

Home Workout

On the 3:00 x 5 Rounds:
50-40-30-20-10 Single DB thruster
Max burpees
Partition arms however


“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:
1. Thought
2. ActionWithout the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

After Party

4 Sets
8 Heavy double DB box step overs
3 Tall box jumps

Have questions?

Reach out!

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