Jun 2

Kinda QF #2

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“Kinda QF #2”


Medball Squat Cleans

Burpee Box Jump Overs


Same as class

For the Coach

Resource Drive

Workout Overview


Sunday programming is focused on cardio respiratory endurance. Both the workout and the programmed run is intended to focus specifically on the development of aerobic capacity.


Time to complete work.


The One | Teaching Focus

Cardio Respiratory Endurance
Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity - essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover. It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn't lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up. We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life - self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer). If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.



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)

Tabata flow. :20/on :10/off

  • No push up burpees
  • Mountain climbers
  • Knuckle draggers
  • Quad pulls
  • Knee pulls
  • Active spidermans
  • Plank shoulder taps
  • Push ups

Specific Warm-Up
(9-21 minutes)

(9-14 minutes)

Specific flow

  • Get out medballs
  • 0:20 Step ups
  • :10 no push up burpee
  • :20 medball deadlift
  • :10 step back, step up burpee
  • :20 medball squats
  • :10 burpee
  • :20 medball thruster
  • :10 medball alternating lunges
  • :20 Sit ups
  • :10 medball squat clean
  • :20 Push ups
  • 0:20 box jumps

(21-33 minutes)


(33-39 minutes)

(36-42 minutes)

Practice Round

  • The specific warm up serves as a practice round.


Workout adjustments if needed

(39-55 minutes)

(18-58 minutes)

Post Workout Clean Up & Chat (58-60 Minutes)

Accessory Work

Additional Elements

Home Workout

DB Goblet Squats
Burpee Box Jump Overs


“You can easily judge the character of a person by how they treat those who can do nothing for them.” - Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece - the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

After Party

8 Rounds
200m Sprint
Rest 1:1

Have questions?

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