Jun 4

Pop Quiz

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"Pop Quiz"


3 Rounds:

7 Push Press (95/65)

7 Front Squats (95/65)

7 Pull-ups

Time Remaining:

Max Calorie Row

[Rest 4 Minutes]


3 Rounds:

5 Push Press (115/85)

5 Front Squats (115/85)

5 Pull-ups

Time Remaining:

Max Calorie Row

[Rest 4 Minutes]


3 Rounds:

3 Push Press (135/95)

3 Front Squats (135/95)

3 Pull-ups

Time Remaining:

Max Calorie Row



3 Rounds:

7 Handstand Push-ups

7 Front Squats @weight(135/95)

7 Pull-ups

Time Remaining:

Max Calorie Row

[Rest 4 Minutes]


3 Rounds:

5 Strict Handstand Push-ups

5 Front Squats @weight(155/105)

5 Chest To Bar Pull-ups

Time Remaining:

Max Calorie Row

[Rest 4 Minutes]


3 Rounds:

3 Deficit Kipping Handstand Push-ups (4/3")

3 Front Squats @weight(185/125)

3 Bar Muscle-ups

Time Remaining:

Max Calorie Row

For the Coach

Resource Drive

Workout Overview


Today we have intervals with big rest between today, we know what that means! Hard efforts during our working clock and lots of focus on our recovery during the rest periods. The three rounds of work are meant to be fast and furious, with little to no rest, in order to get us to the rower with enough time to get the fan moving and go hard until the rest begins.Score | Total calories for all three rounds.


Unbroken sets today on all rounds.


Push press | Unbroken sets today on all rounds.
Front squat | Unbroken sets today on all rounds.
Pull up | Ideally 1 set for all three rounds
Row | at least 1 minute of work

The One | Teaching Focus

Rack position
In the launching position of the push press  we want the barbell truly resting on the athlete’s “shoulder shelf”.
In the front squat we want the elbows to be high through the whole squat driving the chest up.


Push press
Reduce Loading
Sub Kettlebells or Dumbbells
Sub Barbell
Kipping HSPU

Front squat
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Kettlebells
14/10/6 Air Squats

Pull ups
Reduce Reps
Strict (Lower Reps- Ex. 5/4/3)
Ring Rows
Alternating Dumbbell Plank Rows

Sub Ski/Bike Erg/Assault/Echo/Air Run


Athletes should be able to move at a fast pace today, even as our barbell weight increases. The reps decrease, so we may be a little "slower" but taking about the same amount of time during each working interval as we progress.
Have athletes get all the weight out and ready to change during their rest intervals.  For bigger classes, run two groups and start the second group during the four min rest.

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)

(3-11 minutes)

General Flow 0:20-0:30 each

  • Grab PVC and barbell
  • 0:30 PVC passthrough
  • 0:30 PVC Front rack stretch (right)
  • 0:30 PVC Front rack stretch (left)
  • 0:30 pigeon (right)
  • 0:30 pigeon (left)
  • 0:20 alternating spiderman
  • 0:20 downward dog
  • 0:20 bootstraps
  • 1:00 row
  • 0:20 knee push ups
  • 0:20 air squats
  • 1:00 row
  • 0:20 push ups
  • 0:20 cossak squats

CT Barbell Flow :15 - :20

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts

Specific Warm-Up
(9-21 minutes)

(11-25 minutes)

Push Press | tell, show, do, check

  • Establish stance & grip
  • Feet hip width apart
  • Hands just outside shoulders with full grip
  • Bar in contact with shoulders
  • Elbows slightly in front in bar
  • 3 Cued dip and hold
  • Focus on upright torso
  • 3 Cued dip hold fast stand
  • Focus on hard extension of knees and hips
  • 3 Cued push press
  • Focus on extending the hips and knees before pressing
  • Hold top position, look for stacked position overhead

Front Squat | tell, show, do, check

  • Establish stance & grip

Shoulder-width stance

Hands just outside shoulders

Loose fingertip grip on the bar

Elbows high (upper arm parallel to the ground)

Midline is braced

  • 3 cued ¼ Squat & Hold

Focus on knees out

Bring attention to the bar remaining over the midfoot

  • 3 cued Squat & hold

Focus on knees tracking toes throughout the rep and in the bottom position

  • 2 Cued Squat & Hold
  • ocus on driving the knees out as the stand is initiated

Pull Up | tell, show, do, check

  • :10 dead hang
  • 10 hollow hang scapular retractions
  • 10 kips

Focus hollow position and tight, controlled kip

  • 3 Strict pull ups

Modify to 5 more kips

  • Demo & explain modifications
  • 3 Workout reps

(21-33 minutes)

(33-39 minutes)

(25-31 minutes)

Practice Round

  • 3 Push Press
  • 3 Front Squats
  • 3 Pull-ups
  • 6/4 Calorie Row


Workout adjustments if needed

(39-55 minutes)

(31-51 minutes)

Look For

  • Push press

Bar on shoulders. Elbows locked and bar over middle of the foot at the top.

  • Front squat

Watch for an upright torso throughout the squat. Athletes should avoid excessive forward lean, which can stress the lower back and compromise form.

  • Pull up

Controlled kip swings. Cue athletes to push and pull the rig rather than swing with the hip. Focus on full range of motion with athletes getting their chin over the bar and reaching lock out each rep.

  • Post Workout Clean Up & Chat (51-60 Minutes)

Accessory Work

Additional Elements

Home Workout

AMRAP 4x 3
3 Rounds:
5DB Push Press
5 DB Front Squats
5 Devils PressTime Remaining:
Max Burpees

Rest 4:00 between rounds


“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
12 Back Rack Lunge

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