Jun 1

Switching Gears

Download the week


Front Squat

Max Repetitions of Front Squats @ 80%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/12/24)

"Switching Gears"


On the Minute x 14 [7 Rounds]:

Minute 1: 20 Wallballs (20/14)

Minute 2: Max Bike Erg Calories

* Partners Start On Separate Stations

* Score Total Bike Calories

* Subtract Uncompleted Wallball Reps From Final Calories


On the Minute x 15 [5 Rounds]:

Minute 1:  Wallballs, @wallball(20/14) to 10/9 ft

Minute 2:  Bike Erg Calories

Minute 3:  Handstand Walk For Distance (1 rep = 10ft)

* Score Total Reps

For the Coach

Resource Drive

Workout Overview


In part 1 we’re back with our second time through Front Squats. Athletes should be targeting 6-12 reps at #10 heavier than the load they used the first time we performed front squats during this cycle. If athletes didn’t complete front squats the first time, they’ll target 80%.  In part 2, Wallballs and bike erg have an opportunity today to be a great challenge for us to learn how we work best once we're under fatigue and volume. Big leg volume with a spiked heart rate and breathing means we should approach this one with a plan already in mind that we can alter on the fly once we're in the thick of it today.


Total reps accumulated across all rounds.


Wallballs | 20+ reps when we are fresh. Goal should be 15+ reps per round.

The One | Teaching Focus

Elbows High
The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.


Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
30 Air Squats

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


On the Minute x 14 [7 Rounds]:
Minute 1: Wallballs
Minute 2: Bike Erg Calories
Score Total Reps

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)

(3-9 minutes)

General Flow

  • Grab wallballs + light plate
  • 0:30 Spiderman
  • 0:30 downward + upward dog
  • 0:30 pigeon (right)
  • 0:30 pigeon (left)

Partner general warm up

  • Round 1

P1: Bike
P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate

  • Round 2

P1: bike
P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest)

  • Round 3

P1: bike
P2: 0:20 Plate squat (hold out with arms parallel)

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Wallball | tell, show, do, check

  • 3 medball deadlift
  • 3 medbal front squat

Look for chest up

  • 3 medball shoulder press
  • 3 medball thrusters
  • 3 wallballs

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 high elbows in set up and hold

  • 3 cued Squat & hold

Focus on high elbows throughout the rep and in the bottom position

  • 1 Cued lightweight rep

Focus on elbows high throughout the rep

  • 1 Cued lightweight rep

Focus on hips initiating the squat

  • 1 Cued lightweight rep

Focus on weight in the heels

(21-33 minutes)

(21-33 minutes)

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

(33-39 minutes)

(33-39 minutes)

Practice Round

  • 8 Wallballs
  • :30 Bike Erg @ Hard Effort


Workout adjustments if needed

(39-55 minutes)

(39-53 minutes)

Look For

  • Wall ball

Torso positioning. Encourage athletes to keep their chest lifted and elevated throughout the rep. Focus on proper timing. Cue the athlete to stand up all the way before throwing the ball overhead.

  • Bike

Look for pacing. If athletes are significantly off the target distance, encourage modifying the distance.

  • Post Workout Clean Up & Chat (53-60 Minutes)

Accessory Work

Additional Elements

Home Workout

On the Minute x 14 [7 Rounds]:
Minute 1: DB Thrusters
Minute 2: Alternating Lunges
Score Total Reps


“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.
We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

After Party

5 Rounds
10 Strict Chin-ups
100’ Farmers Carry

Have questions?

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