April 23rd


Download the week

"The Extra Mile" 

For Time: 

400 Meter Run 

4 Rounds For Time: 

5 Dumbbell Front Squats (50/35)'s

5 Strict Pull-ups 

400 Meter Run 

3 Rounds: 

5 Dumbbell Front Squats (50/35)'s

5 Strict Pull-ups 

400 Meter Run 

2 Rounds: 

5 Dumbbell Front Squats (50/35)'s

5 Strict Pull-ups 

400 Meter Run 

1 Round: 

5 Dumbbell Front Squats (50/35)'s

5 Strict Pull-ups 

Time Cap: 25 Minutes 

KG | (22.5/15)


4 Sets 

400m Run

4-3-2-1 Rounds of:

5 DB Front squats 

5 Strict pull ups 

2 Bar pullovers

For the Coach

Resource Drive

Workout Overview


In today’s workoutaAthletes should aim to hold a consistent pace on the run in order to be able to pick the dumbbells up quickly when they return. The run is a great place to recover our arms between our rounds of squats and pull-ups. As the assigned rounds decrease the effort and cycle rate should increase.


Total time to complete work.


Run | About 2:00 of work.
Dumbbell Front Squats | Less than :30 of work in 1 set.
Strict Pull-ups | Less than :30 of work.

The One | Teaching Focus

Elbows back
In the strict pull up, or whatever modifications athletes opt for, the teaching focus is the elbows going back and down rather than flaring outwards in the pull.


400m run
Reduce Distance
2:00 Time Cap
500m Row
320m Ski
1000m Bike
300m Air Run

DB Front Squats
Reduce Loading
Reduce Reps
Sub Kettlebells
Sub Barbell
10 Air Squats

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


In today’s workout athletes should be working strict strength pulling. Choose modifications that allow them to work a controlled, full range of motion strict pull rather than modifying to any form of kipping. 

With today’s timeline, you’ll likely have extra time built in. You can use this to provide an opportunity for athletes to work on strict pulling strength, include extra teaching time, or guide your class through the “After Party” work following the end of the workout.

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 :20 - :30 each

  • Get out DBs
  • 200m Run
  • Arm swings
  • Arm wraps
  • Quad pulls
  • Knee pulls
  • Reverse lunge & reach
  • Scorpions
  • Push ups
  • Inchworm to spiderman  
  • Scorpions
  • Down dog to push ups
  • Bootstraps
  • Bunny hops to tuck jumps
  • High Knees
  • Butt Kickers
  • 400m Run

Pay attention to time

Specific Warm-Up
(9-19 minutes)

DB Flow :10 each

  • Alternating DB Deadlift
  • Alternating DB hang clean
  • DB goblet squat
  • DB squat right arm
  • DB squat left arm
  • Double DB front squat

Strict Pull Up | tell, show, do, check

  • 2x :10 Deadhang
  • 2x 10 Scap pull ups

Teach this as the initiation of the strict pull up

  • 5 Jumping negative pull ups

Focus on elbows at 45 degree angle

Sub ring rows if needed

  • 3 Strict pull ups

Modify to workout movement

Focus on elbows at 45 degree angle


  • N/A

(19-25 minutes)

Practice Round 

  • 100m Run
  • 3 Dumbbell Front Squats
  • 3 Strict Pull-ups
  • 100m Run


Workout adjustments if needed

(25-50 minutes)

Look For

  • Run

Shoulder Relaxation. Shoulders should be relaxed and not hunched. Check for symmetry in shoulder movement. This will be particularly helpful in today’s workout with the DB squats and strict pull ups. 

  • DB Squat

Weight in heels. Focus on athletes keeping their weight shifted back and rooted in their heels throughout the DB squat.

  •  Strict Pull Ups

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

Post Workout Clean Up & Chat (50-60)

Additional Elements

Home Workout

For Time:
4 Rounds For Time:
400 Meter Run
4-3-2-1 Rounds
5 Dumbbell Front Squats
10 Alternating DB plank rows Time Cap: 25 Minutes


“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

“The Naked Barbell V1”
Barbell strict press
Barbell supinated bent row
Barbell reverse curl  
*with empty bar

Have questions?

Reach out!

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