April 28th


Download the week

"Pump Me Up"

Every 2:00 x 3

15/12 Calorie Row

12 Hand release push ups 

…directly into

 Every 2:00 x 3 

15/12 Calorie Row

12 Double KB deadlifts 53/35

…directly into 

Every 2:00 x 3 

15/12 Calorie Row 

12 Burpees

Score | Slowest round of each section added together

*Modify volume in order to finish around 1:30 each round

“Sunday Run Day“

Run 2-3 Miles


Same as class workout

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.


Slowest round of each section added together

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)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(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
(9-19 minutes)

Specific flow

  • Get out KBs
  • :10 no push up burpee
  • :20 single KB deadlift
  • :10 step back, step up burpee
  • :20 goblet squats
  • :10 burpee
  • :20 double KB deadlift
  • :20 Row
  • :20 Double KB deadlift
  • :20 Row
  • :20 Burpee
  • :20 Row


  • N/A

(14-18 minutes)

Practice Round 

  • The specific warm up serves as a practice round.


Workout adjustments if needed

(18-36 minutes)

Look For

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

Additional Elements

Home Workout

Every 2:00 x 3
100m Run
12 Hand release push ups …directly into Every 2:00 x 3
100m Run
12 Double DB deadlifts …directly into Every 2:00 x 3
100m Run
12 Burpees

*Modify volume in order to finish around 1:30 each round


"Pain versus Discomfort"

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain... It's discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let's use this as a perspective change as we enter today's training.
Today, we’ll get uncomfortable.

After Party

Tabata air squats for reps
8 Rounds of :20 on / :10 off

Have questions?

Reach out!

Contact Us