May 23rd


Download the week

"Run up" 

5 Rounds For Time: 

400 Meter Run

6 Strict Pull-ups

400 Meter Run

15 Push-ups

Time Cap: 30 Minutes


Same as class.

For the Coach

Resource Drive

Workout Overview


Today we have a piece that is primarily a running workout, but that being said our runs are also time to try and recover our arms a little bit for our gymnastics work when we get back. Trying to find a balance between the two strict shoulder movements and holding a sustainable pace on our runs will be key.  Athletes should approach this as a running piece, we're trying to find quick but sustainable run paces that are very close to the same for all of our runs. Gymnastics work should be difficult but not slow us down too much, this is a great piece to try to hold bigger sets unbroken during this work since our arms are getting around 4:00 of time to recover through each full round.


Time to complete work.


Run | 2:15 or less.
Strict Pull-ups | 1-2 sets in less than 1:00.
Push-ups | 1-3 sets in 1:00 or less.

The One | Teaching Focus

Full Range Of Motion
Today’s teaching focus is a through line across all movements.Pull Ups|  Chin must pass over the top of the bar.  Arms lockout in the bottomPush-Ups|  Chest must touch the floor.  Arms lock out at the top.


Reduce Distance
2:15 Cap
500/450m Row
320/280m Ski
1000/900m Bike
300m Air Run

Pull Up
Banded Strict Pull-Ups
Jumping Pull-Ups
Ring Rows (Challenging)
Alternating Dumbbell Plank Rows

Push Up
Hand Release Push-Ups
Push-ups to AbMat Target
Box/Bench Push-Ups
Dumbbell Bench Press


Logistics for classroom management should not be an issue today.  

Be sure athletes are hitting the mark on the min reps of our gymnastics movements, if not encourage them to scale down the movement.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

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

General Warm-Up
(3-12 minutes)

General Flow 0:20 each

  • 200m Run
  • Arm swings
  • Arm wraps
  • Quad pulls
  • Knuckle draggers
  • Tall plank
  • Scap push ups
  • Standing figure 4
  • Reverse lunge w/ reach
  • Up down planks
  • Alternating bird dogs
  • High knees in place
  • Butt kicks in place
  • Tempo  push ups

Elevate if needed

  • 100m run
  • Push ups
  • 100m run

Specific Warm-Up
(12-16 minutes)

Strict Pull Up | tell, show, do, check

  • :10 dead hang
  • 2 set of 10 scap pull ups

Provide teaching emphasis here as the focus for the day

This is the initiating of the strict pull

  • 5 Scap retraction + elbow flexion

Focus on sequence of strict pulling movement

Scaps first, elbows back second.

  • 3 Jumping eccentric pull ups

Focus on elbows down and slightly back during the movement

Sub to ring rows if needed

  • 3 Workout movements
  • Establish subs and mods for the class


  • N/A

(16-22 minutes)

Practice Round 

  • 100m Run
  • 2 Strict Pull-ups
  • 100m Run
  • 4 Push-ups


Workout adjustments if needed

(22-55 minutes)

Look For

  • Run

Timing. If athletes are struggling to maintain the intended stimulus, encourage them to modify the distance for the remaining rounds.

  • Strict pull up

Teaching focus of scap retraction to initiate the pull. Cue athletes to “pull their shoulder blades back and down before bending the elbows”

  • Push Up

Push Up | Range of Motion.Chest should come close to or touch the ground on each repetition. Ensure a full extension of the arms at the top of each push-up.

  •  Post Workout Clean Up & Chat (55-60 Minutes)

Additional Elements

Home Workout

5 Rounds For Total Reps:
400 Meter Run
Max Unbroken DB Hang Cleans
400 Meter Run
Max Unbroken Push-ups
Time Cap: 33 Minutes


“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, its purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

After Party

30 Sit-ups
100ft Farmers Carry
200ft DB Front Rack Carry
100ft Farmers Carry
30 Sit-ups

Have questions?

Reach out!

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