March 4th


Download the week

Front Squat 

On the 3:00 x 3 Sets: 

8 Front Squats 

Start First Set at 60% & Build 


3 Rounds

12/9 Calorie Row

12 Front Squats

Directly into…

3 Rounds

12/9 Calorie Row

12 Deadlifts

Barbell: (155/105)

KG | (70/47)


For Time:

5 Rounds:

15 Wall Balls (20/14) to (10/9ft) 

15 Calorie Row

7/5 Ring Muscle-ups

For the Coach

Resource Drive

Workout Overview


In part 1 we have some volume strength work with 3 sets of 8 front squats. Athletes should begin with a load they’re very confident in and then continue to build in load each set. In part 2, we've got two back to back couplets with no rest between to kick off this week! First three rounds will feel heavier and slower on the legs, and smooth is fast. The switch to the deadlift will feel lighter and you'll be able to move much faster on the bar, even if you don't want to.


Time to complete work


Row | :60 or less
Front Squats | 1-2 sets
Deadlifts | Unbroken

The One | Teaching Focus

Lift the elbows 
In the front squats of our strength work and metcon we want to emphasize high elbows. Athletes keeping their elbows high will maximize both performance efficiency and safety. In particular, this cue will help athletes move the bar in a straight line throughout the squat.


Calorie Row
Reduce Reps
:45 Time Cap (On any machine)
12/9 Calorie Ski/Bike Erg
10/8 Calore Echo/Assault Bike

Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
18 Air Squats

Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift


In part 2, the deadlift weight is the same as the front squat weight regardless of whether you scale the front squat weight.

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 

  • Get out barbells
  • :30 Samsons R 
  • :30 Samsons L 
  • :30 Childs pose 
  • :30 Downward dog 
  • :30 Alternating spidermans w/ reach
  • :30 Pigeon right 
  • :30 Pigeon left 

Barbell flow :15-:20 each 

  • Goodmornings
  • Back squats 
  • Elbow rotations 
  • Press & reach 
  • Stiff Leg deadlifts 
  • Front squats 

Specific Warm-Up
(9-19 minutes)

Row | tell, show, do, check 

  • Establish catch and finish positions 
  1. Catch with flat back, heels down, and vertical shins. 
  2. Finish with the handle at sternum and slightly open hips 
  3. Explain SPM and 500/m split and tell athletes where to look on the screen 
  • :20 @ SPM of 32-35
  1. Focus on Cal/Hr split
  2. Focus on athletes fully extending the legs before pulling 
  • :20 @ SPM of 27-30
  1. Maintain same Cal/Hr split
  2. Focus on athletes moving the chain in a straight line
  • :20 @ SPM of 23-26 
  1. Maintain same Cal/Hr split
  2. Help athletes understand that this is the most efficient way to complete the row today

Front Squat | tell, show, do, check 

  • Establish stance & grip 
  1. Shoulder-width stance.
  2. Hands just outside shoulders.
  3. Loose fingertip grip on the bar.
  4. Elbows high (upper arm parallel to the ground).
  5. Midline is braced.
  • 3 cued ¼ Squat & Hold 
  1. Focus on high elbows in set up and hold 
  • 3 cued ¼ Squat & hold 
  1. Focus on hip initiated squat while maintaining high elbows 
  • 3 cued Squat & hold 
  1. Focus on high elbows throughout the rep and in the bottom position 
  • 2 Cued Squat & Hold 
  1. Focus on leading with the elbows as the athlete stands
  • 1 Cued lightweight rep
  1. Focus on elbows high throughout the rep 
  • 1 Cued lightweight rep 
  1. Focus on hips initiating the squat 
  • 1 Cued lightweight rep 
  1. Focus on weight in the heels

(19-36 minutes)

  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets
  1. Calling athletes on the minute
  2. Manage the room and give yourself opportunity to see/correct each athlete at least once. 
  • Transition to part 2

(36-42 minutes)

Practice Round 

  • 4 Calorie Row
  • 4 Front Squats
  • 4 Calorie Row
  • 4 Deadlifts


Workout adjustments if needed

(42-55 minutes)

Look For

  • Row
  1. Leg Drive.
  2. Emphasize the initiation of the rowing stroke with a powerful leg drive.
  3. Athletes should push through their legs before engaging their back and arms.
  • Front Squat
  1. Bar Path.
  2. Keep an eye on the barbell's vertical path. It should move straight up and down over the mid-foot, avoiding excessive forward or backward shifts.

  • Deadlift
  1. Bracing.
  2. Coach athletes to engage their core and brace their abdominal muscles before lifting. A tight core provides stability and protects the lower back.

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

Additional Elements

Home Workout

3 Rounds
200m run
12 DB Front Squats
Directly into…3 Rounds
50 Double unders
12 DB Deadlifts


“Everyone makes mistakes. Not everyone owns them.”

It can be tempting to blame a failure on an external factor. But when we do, we gain nothing. When we shirk responsibility, we also shirk a learning opportunity.Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. Sometimes we will be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask yourself a simple question: “What could I have done better?”

After Party

2 sets
50’ Double DB death march
50’ Double DB walking lunge

Have questions?

Reach out!

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