April 20th


Download the week

"Together Apart" 

AMRAP 30 w/ a partner

12/9 Calorie Bike Erg  

9 Deadlifts (185/125) 

1 Rope Climbs (15') 

* Relay Style 

KG | (83/56)


4 Rounds For Time: 

30/24 Calorie Bike Erg 

10 Sandbag OTS  (150/100)

10 Deadlifts (225/165) 

4/3 Legless rope Climbs (15’)

For the Coach

Resource Drive

Workout Overview


Hard efforts sprints on the menu today with a couple of your fit friends or solo. With rest coming after each working interval we are aiming to hold sprint paces on each of our working rounds, while trying to recover as much as possible in between.


Total rounds and reps completed


Calorie Bike Erg | :45 or less.
Deadlifts | Unbroken sets.
Rope Climb | :30 or less.

The One | Teaching Focus

Rope Climb | Sequence.
Provide plenty of cueing to encourage the proper sequence of action on the rope climb with the
reach, tuck, clamp, stand.


Reduce Reps
:45 Time Cap
12/9 Calorie Row
10/7 Calorie Ski Ski
100m Run/Air Run

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

Rope Climbs
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope


This workout has a handful of logistics to consider. Come prepared with your lesson plan so you can be clear in instruction and stay tight to your timeline.

Ensure that athletes understand what “relay” style means. One athlete completes a full round while the other rests.

Individual version
10 Rounds For Time:
12/9 Calorie Bike Erg
9 Deadlifts (185/125)
1 Rope Climb (15')
* Rest 1 Minute Between Rounds
* Score Slowest Round

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-13 minutes)

General  0:45-0:60 Each

  • Round 1 Stations
    Inchworm to down dog
    Rope rows
  • Round 2 Stations
    Stand to stand + knee tucks
  • Round 3 Stations
    Rope foot locks

Specific Warm-Up
(13-21 minutes)

Rope climb | tell, show, do, check 

  • Demo all rope climb options
  • Try out “one” rep each


  • Build to workout weight



(21-27 minutes)

Practice Round 

  • 1 Round [Each Person, Relay Style]:
  • 3 Calorie Bike Erg
  • 3 Deadlifts
  • 1 Rope Climb


Workout adjustments if needed

(27-57 minutes)

Look For

  • Bike

Cadence (RPM). Pay attention to pedal cadence, which is the speed at which athletes pedal. Encourage a cadence that is high (87-95) for a workout like today.

  • Rope Climb

Sequence. Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

  • Deadlift

"Think of a Leg Press". Relate the movement to a leg press exercise to help athletes understand the importance of leg drive. Encourage them to use their legs as if pushing a heavy sled away.

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

Additional Elements

Home Workout

4 Rounds For Time:
30 Alternating step back lunges
10 Double DB cleans  
10 Double DB deadlifts
4 Double DB devils press


“Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice - and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

After Party

6 Sets
200m Sprints
Rest 1:1

Have questions?

Reach out!

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