May 10th


Download the week

Back Squat 

Max Repetitions of Back Squats @ 85%

* To Technical Failure

* Add 10# From Last Attempt (2/26/24)

"Rush Hour 3" 

For Time

1,000 Meter Run 

50/40 Calorie Row  

30 Burpee Box Jumps (24"/20") 

Time Cap: 15 Minutes 

Dumbbell: (50/35) 

KG | (22.5/15)


For Time

1 Mile Run

50/40 Calorie Row

30 Burpee Box Jump Overs (30"/24")

Time Cap: 15 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we’re back with our second time through Back Squat. Athletes should be targeting 4-8 reps at #10 heavier than the load they used the first time we performed this cycle. If athletes didn’t complete the back squat the first time trough the cycle, they’ll target 85%. In part 2, we have a Chipper style conditioning piece today, meaning we don't get to partition our work as we please. Since we only hit each movement one time we can give each of them a pretty hard effort. Finding the balance of effort and sustainability will be key from 3, 2, 1 go!


Time to complete work.


Run | About 5:00 of work.
Row | 5:00 or less.
Burpee Box Jumps | 5:00 or less.

The One | Teaching Focus

Hip Hinge and Descent
Emphasize a controlled hip hinge during the descent. Athletes should push their hips back and bend at the knees simultaneously to lower into the squat.Check that the descent is controlled, and athletes maintain balance throughout the movement.


Reduce Distance
5:00 Time Cap
1250/1125m Row
800/720m Ski
2200/2000m Bike
750m Air Run

Reduce Calorie
5:00 Time Cap
40/32 Calorie Ski
50/40 Calorie Bike Erg
1000m Run
750m Air Run

Burpee Box Jump
Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
Burpee Box Jump Overs


If you are short on boxes or rowers, you can start a second group 5:00 behind. This will allow group one to move on from the rower or box. The lesson plan will give time to run two heats, if needed.

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)

General Flow 

  • 1:00 row
  • 0:20 bootstraps
  • 0:20 bend and bows
  • 0:20 downward dog
  • 0:40 row
  • 0:20 samson (right)
  • 0:20 samson (left)
  • 200m run

Specific Warm-Up
(9-19 minutes)

Burpee Box Jump | tell, show, do, check

  • 0:20 calf raises
  • 0:20 toe raises
  • 0:20 box step ups
  • 0:20 step downs (right)
  • 0:20 step down (left)
  • 0:20 bunny hops
  • 0:20 vertical jumps
  • 0:20 box jumps
  • 0:20 burpee box jump

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

(19-31 minutes)

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

(31-37 minutes)

Practice Round 

  • 100m Run
  • 8/6 Calorie Row
  • 2 Burpee Box Jumps


Workout adjustments if needed

(37-52 minutes)

Look For

  • Run

Hip Movement: Hips should remain level and stable. Avoid excessive hip rotation or tilting.

  • Row

Hip Hinge: Look for a clear hip hinge during the initial part of the stroke. The hips should hinge back before the knees bend, maximizing the engagement of the powerful hip and leg muscles.

  • Burpee Box Jump

Landing Technique: Emphasize a soft and controlled landing on the box to minimize impact on joints. Athletes should land with their entire foot on the box, ensuring the knees do not collapse inward.

  •  Post Workout Clean Up & Chat (57-60 Minutes)

Additional Elements

Home Workout

For Time
1,000 Meter Run
100 Alternating DB Sumo Deadlift High Pulls
30 Burpees to target Time Cap: 15 Minutes


“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

After Party

3 Rounds For Quality:
10 Alt Goblet Lunges
20 Push-ups
25 Band Pull-aparts
30 Hollow Rocks
Rest As Needed Between Rounds

Have questions?

Reach out!

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