May 16th


Download the week

"Shell Shocked" 

6 Rounds: 

9 Strict Pull-ups

21 Kettlebell Swings (53/35)

400 Meter Run

Rest 1 Minute Between Rounds 

* Score Slowest Round 

Time Cap: 30 Minutes 

KG | (24/15)


Same as class

For the Coach

Resource Drive

Workout Overview


We've got some higher volume strict pull-ups paired with kettlebell swings, meaning we want to think of the best way to break up the work in order to hold off the forearm fatigue as long as possible today. Yes, there is rest between each round but it is going to pass fast and we'll be right back to the pull-up bar.


Time to complete work.


Strict pull up | 1:00 or less of work
KB Swing | 1:00 or less in 1-2 sets.
Run | About 2:00 of work each round.

The One | Teaching Focus

Swing with the hips, not the hands
The arms should act as a lever, not as the primary force generators. The kettlebell should be swung by the momentum generated from the hip hinge, not lifted with the arms.Emphasize that the arms are relaxed, and the grip on the kettlebell is firm but not excessively tight.


Reduce Distance
Time Cap
500m Row
400m Ski
1000/900m Bike
300m Air Run

Strict Pull Ups
Reduce Pull-Ups
Banded Strict Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows

KB Swing
Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings


There shouldn't be logistics issues with today, unless you have athletes needing to share a KB.  In that case, have athletes start on different sections.

Score today is the slowest round, so athletes will need to keep track of how long each round takes.

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 

  • 200m run
  • 0:30 Samson stretch (right)
  • 0:30 Samson stretch (left)
  • 0:15 Quad pulls
  • 0:15 Knuckle draggers
  • 0:15 Knee Pulls
  • 0:15 A skips
  • 0:15 Butt kicks
  • 0:15 High knees
  • 0:15 Bunny Hops
  • 0:15 Broad Jumps
  • 200m run

Specific Warm-Up
(9-19 minutes)

KB Swing Prep | tell, show, do, check

  • :20 Alternating Single Leg Deadlifts

Focus on hinging at the hips while maintaining a flat back.

  • :20 Kettlebell Deadlifts

Focus on  hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.

  • :20 KB Hip Hinge & Pop

Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.

  • :20 KB Russian Swings

Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.

  • :20 KB American Swings

Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

Strict Pull up | tell, show, do, check

  • 10 scap retractions
  • 5 Dead hang to lat active pulls

Focus on keeping the elbows locked out and simply pulling the bar forward to activate the lat.

  • 5 Jumping negative pull ups

Focus on a slow and controlled negative

Mod to ring rows if needed

  • Establish pull up modifications and workout movement


  • N/A

(19-25 minutes)

Practice Round 

  • 2 Strict Pull-ups
  • 6 Kettlebell Swings
  • 100m Run


Workout adjustments if needed

(25-55 minutes)

Look For

  • Strict Pull Up

Elbow Position. Review the position of the elbows during the pull-up. They should point down and slightly back, not flare out to the sides.

  • KB Swing

Looking for the DB to stay close to the body and to create a Hip Extension. Focus on the explosive hip extension at the top of the swing. The power should come from the hips, and the movement should finish with a straight line from the head to the heels. Check that the glutes are engaged at the top of the swing, with the pelvis fully pushed forward.

  • Run

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

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

Additional Elements

Home Workout

6 Rounds:
8 Alternating DB Prone Row
21 Alternating DB snatch
400 Meter Run
Rest 1 Minute Between Rounds


“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves  what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor's appointment. Because in truth... it is.

After Party

3 Sets:
10 Strict Toes To Bar
1:00 Side Plank Right
1:00 Side Plank Left
25 Russian Twists (over and back = 1 rep)*Rest 1:00 Between Sets

Have questions?

Reach out!

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