DAILYFIT

10-WEEK FUNCTIONAL FITNESS PROGRAM

INCLUDES DAILY DEMO VIDEOS, WORKOUT TIPS,

ACCESSORY WORK & MORE

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 Copyright © 2020 Damect Dominguez
All rights reserved. No part of this book may be reproduced or
transmitted in any form or by any means, without permission in
writing from the publisher.
Published in the United States of America
First Edition, December 2020
Book/Cover Design by Damect Dominguez
CONTENTS
INTRODUCTION 4
WEEK 1 6

DAILYFIT
WEEK 2 11 10-WEEK FUNCTIONAL FITNESS PROGRAM
WEEK 3 16
WEEK 4 21
WEEK 5 26
INCLUDES DAILY DEMO VIDEOS, WORKOUT TIPS,
WEEK 6 31 ACCESSORY WORK & MORE
WEEK 7 36
WEEK 8 41
WEEK 9 46

WEEK 10 51
 INTRODUCTION
Welcome to DailyFit, the 10-week functional fitness program. The goal
of this program is to provide you with a well-rounded, structured, and
effective program that you’ll absolutely enjoy! Each training day, you’ll be
given the option to do a prep, a main conditioning WOD, and an accesso-
ry component. You should be able to complete most training days in just
under an hour.

• There are about twenty prep workouts that are rotated throughout the
ten weeks. The preps usually include a warm-up and mobility compo-
nent focused on increasing your range of motion & prepping you for the
“GOOD DAYS & GREAT upcoming workout. Feel free to add or take away from this prep, de-
pending on your specific needs.
DAYS. THOSE ARE THE • Each training day you’ll have an original high-intensity conditioning

ONLY OPTIONS.” workout. Each workout will have a different stimulus, ranging from:
short and long, light and heavy, high skilled and low skilled, and every-
thing in-between. Nothing is random with these workouts. They are each
intended to fit perfectly into the overall plan. As you’ll see, some work-
outs are intended to test you physically, while others will challenge you
mentally.

• Each day you’ll also have the option to complete an accessory compo-
nent: strength, engine builder, weightlifting, gymnastics, or Functional
Pump. These workouts will ensure your training is well-rounded and is
targeting every area of your fitness.

• Engine Builder Accessory These workouts are focused on improving

your endurance. Specifically, our ‘Engine Builder’ accessory workouts
focus on the three main monostructural metabolic conditioning exercis-
es found in CrossFit: running, rowing & biking.

• Strength Accessory The goal of these workouts is to help you build

strength and the ability to move heavier loads for multiple reps. Most
often this will focus on a squat variation, although it will also include
deadlifts, pressing variations, and other movements.

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• Gymnastics Accessory Our gymnastics accessory is a great tool for both
beginners and advanced athletes. These workouts will help improve your
technique and your gymnastics-specific stamina.

• Olympic Weightlifting Accessory If you want to improve your Snatch

and Clean & Jerk, you’ll love these workouts. Some days, these workouts
will focus on moving heavy loads while other days they’ll focus on tech-
nique or improving your ability to move weight for multiple reps.

• Functional Pump Accessory These workouts are part bodybuilding

and part rehab/strength work. Through functional, proven movements “Have fun with it. Training is more than just a
& techniques, these workouts will help you build stronger legs, arms,
shoulders, core, etc., that can move through a full range of motion and process of physically taxing the body - your
perform as needed in everyday life. mind plays a huge role! If you’re not having fun
with it, your training won’t last; And if it does,
• Coach’s notes are included under almost every prep, main conditioning
WOD, and accessory workout. These notes include everything from how the progress will be infinitely slower than if you
to scale a workout or substitute certain items to suggestions on how to were.”
pace a workout and break up your reps. Make sure to read these notes as -Damect Dominguez
they are essential to maximizing your success with the program.

• Every training day you’ll have access to a video that demos every move-
ment you’ll be doing that day. Make the most of these videos as they’ll
help ensure you’re doing everything as intended. To view the videos,
click the ‘WATCH’ tab in the center of the page.

• Every week will have five training days. As you’ll see, the week’s days
are labeled Day 1, 2, 3, 5, or 6. DailyFit follows a three days on, one day
off, two days on, one day off structure. In a typical week, that means you
should be training Monday-Wednesday and Friday-Saturday. Thursday
and Sunday are rest days. Of course, feel free to adjust this as necessary.

• When necessary, each workout will have a suggested weight (Rx Weight)
although it’s perfectly fine if you need to use less than that. It’s more im-
portant to focus on moving as intended than on doing the workout with
the prescribed weight. From time to time, you may also need to substi-
tute specific movements if they are too advanced or if you lack the equip-
ment. Usually, I’ll provide a few options in the Coach’s Notes section.

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WEEK 01, DAY 1
Prep Main Conditioning WOD Strength Accessory
2-3 Rounds 11-Minute AMRAP Rx Weights Part 1: Back Squats
15 Seconds Lateral Leg 2-4-6-8… Clean & Jerks: 135/95 Every 2 Minutes for 4 Rounds
Swings (per side) Clean & Jerks Kettlebell Weight: 40/30 Round 1: 6 Reps
15 Seconds Forward Leg Burpees-to-Plate (use 2 KBs, one in each Round 2: 5 Reps
Swings (per side) Kettlebell Front Rack Step- hand) Round 3: 4 Reps
6 Tempo Prisoner Air Squats ups (alternating) Box Height: 24/20 Round 4: 3 Reps
20 Seconds Fast Mountain Burpees-to-Plate
Climbers Part 2:
10 Seconds Deep Mountain 2 Sets of:
Climbers 20 Alternating Back Rack Lunges
Rest 1.5 to 2 Minutes Between Sets.

WATCH WATCH WATCH

COACH’S NOTES COACH’S NOTES COACH’S NOTES

For both the lateral and forward For this workout, you’ll be increasing the number of reps for For the back squats (part 1) and for the lung-
leg swings, control the negative each movement by two on every round. You will start off with 2 es in part 2, load weight by feel. Challenge
portion (the part where you clean and jerks, 2 burpees to plate, 2 KB front rack step-ups, and yourself but focus on keeping good form. The
bring your leg back down 2 burpees to plate. Then, you’ll do 4 reps of each exercise. When last 1-2 reps of each set should be difficult
toward your body). you finish that round, you’ll do 6, then 8, then 10, etc. until the 11 but doable without a spot.
minutes are up.
On the prisoner air squats, During the lunges, focus on pushing off your
interlock your fingers behind Pace yourself on the weight-bearing movements. Both the clean front leg. Keep a tight core and keep your
your head, keep your wrists and jerks and the step-ups will get very challenging when you chest as upright as possible.
straight and push your elbows get to the later rounds and the volume of reps is higher. Push the
slightly back. Focus on keeping pace a bit on the burpees. Be smart on those early rounds--it’s
your chest upright. easy to sprint the rounds of 2 and 4 reps, but it’s not a great idea.
That way, you can find your rhythm early into the workout and
prepare for the longer rounds with higher reps.

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WEEK 01, DAY 2
Gymnastics + Strength
Prep Main Conditioning WOD
Accessory
3 Rounds For Time Rx Weights 3-4 Sets of:
2-3 Complexes of 1 Wall Facing Squat 15 Overhead Squats Overhead Squats: 95/65 10 Dumbbell Push Presses
+ 4 Alternating Push-backs + 4 Shoul- 20 Push-ups Wall Balls: 20/14 (Use 2 dumbbells, one in
der Presses 25 Wall Balls each hand)
25’ Med Ball Overhead Walk (per arm) 30 Calorie Row 12 Chest-to-Bar Pull-ups
6-8 Pass Throughs 25 Wall Balls
20 Push-ups Rest 1-2 minutes between
Rest 30 Seconds Between Rounds 15 Overhead Squats sets.
*Perform 8 toes-to-bar be-
tween each movement.

WATCH WATCH WATCH

COACH’S NOTES COACH’S NOTES COACH’S NOTES

This is one of my favorite preps for a This is a chipper workout that requires you to complete 8 toes-to-bar between Select the dumbbell push press
few reasons: Wall squats are one of the all of the movements; that’s a total of 48 toes-to-bar. In this workout, you’ll weight by feel. The weight
most effective ways to improve your have to manage both how you complete the workout’s main movements and should be challenging but
mobility - this includes your ankles, hips, how you complete the toes-to-bar. For the main movements, aim for bigger should not sacrifice your form.
and thoracic mobility. Adding the push- sets on those exercises that you consider strengths. For the rest of the move- You may increase the weight
backs and shoulder presses allows you to ments, move at a hard pace but break up the reps before your body asks you on each set if you’d like. Each
incorporate your shoulders and challenge to. In this regard, be conservative. If wall balls are a strength of yours, go hard set of push presses should be
your thoracic mobility further. This is on the row. If wall balls are not a strength, row at a controlled pace that will completed unbroken.
a great tool to use daily if your squat allow you to begin the wall balls with your fatigue under some control. To scale the chest-to-bar pull-
mobility needs improvement. For the toes-to-bar, break up the first few rounds into manageable sets. Of ups, you may perform regular
The med ball overhead walk challenges course, since the reps are relatively low, you might want to go unbroken early. pull-ups or banded chest-to-
your stability and coordination and preps However, unless toes-to-bar are a strength of yours, I suggest you don’t go bar/regular pull-ups. If using a
your mind-body connection. unbroken. On the later rounds, if you feel good, begin doing bigger sets. band, select a band that allows
The pass-throughs are an extra touch for How the workout should look: you to do some of the pulling
your shoulders which will get a lot of work (instead of lifting you com-
in our main workout. 15 Overhead Squats
8 Toes-to-Bar pletely to the bar). You may
On the pass-throughs, focus on bringing switch band weights between
your hands closer together as you move 20 Push-ups
8 Toes-to-Bar sets if you’d like.
through the reps/rounds.
25 Wall Balls Complete 3-4 sets depending
Etc. on feel.
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WEEK 01, DAY 3
Prep Main Conditioning WOD Engine Builder Accessory
2-3 Rounds 12-Minute AMRAP Rx Weights Part 1
10 Empty Barbell Hang Pow- 20 Dumbbell In-place Over- Dumbbell In-place Over- 2 Sets
er Cleans head Lunges (10 on each head Lunges: 50/35 3 Minute Tempo Row
4-6 Glute Bridge Walk Outs side) Power Cleans: 135/95 Rest 2 Minutes Between Sets
2 Alternating Plank Circles 40 Double-unders -Rest 1.5 minutes after the second set of
10 Power Cleans Part 1 and begin Part 2-
40 Double-unders
Part 2
3 Sets
2 Minute Tempo Row
Rest 1.5 Minutes Between Sets

WATCH WATCH

COACH’S NOTES COACH’S NOTES COACH’S NOTES

On the glute bridge walkouts, To scale the 40 double-unders: 60 singles Keep your rower’s damper between 2-3. Your
focus on keeping your hips up tempo pace should be at 70-75% effort. This
and glutes/hamstrings engaged For this workout, push the pace from the beginning - especially is hard but controlled; your heart rate and
throughout the movement. on the lunges and power cleans. If you are good at double-un- breathing should remain under control. This
For the plank circles, focus on ders (or are doing singles), relax and treat them like your rest - does not mean your pace should be easy. In
keeping your body in a straight even if you need to break them up 20 and 20. fact, this should be a somewhat challenging
line (from your neck down workout - especially if you have not done
to your legs). You should not On the overhead dumbbell lunges, you’ll have to do 10 with your tempo row workouts. Try to keep a consis-
round your back or break at the right arm and 10 with your left arm. Try to do each set of 10 un- tent pace on each part. Your part 1 row pace
hips (either letting your hips broken, even if it’s tough. should be slightly slower than your part 2
drop or shoot up). row pace since you are rowing for a longer
Try to keep your transition times to a minimum as their will be a period of time.
lot of them in this 12-minute AMRAP

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WEEK 01, DAY 5
Prep Main Conditioning WOD Weightlifting Accessory
20 Calorie Bike Into: 3 Rounds 3 Rounds Every 2 Minutes for 4-5 Rounds
3 Sets 8 Deadlifts (185/130) 4 Deadlifts (225/155) 1 Complex of:
15-20 Seconds of High 10 Dual Dumbbell Thrusters 6 Dual Dumbbell Strict Presses 1 Power Snatch
Knees 12 Calorie Bike 8 Calorie Bike 1 Hang Squat Snatch
3-5 Wall Squats with a -Rest 2 Minutes- 1 Overhead Squat
4-5 Second Pause Rx Weight
3 Rounds
8 Kettlebell Good Morn- Dumbbell Weight for All Movements:
6 Deadlifts (205/145)
ings 40/30
8 Dual Dumbbell Snatches
10 Calorie Bike
-Rest 2 Minutes-

WATCH WATCH WATCH

COACH’S NOTES COACH’S NOTES COACH’S NOTES

If you do not have access If you do not have a bike, you may row for the same number of calories. If you Begin at 60% of your max snatch
to a bike, replace the do not have a bike or rower, complete the same number of air squats per work- and increase to a heavy complex
20 calorie bike with a out. For example, for the first workout, you will do 12 air squats each round for the day. If you do not know your
500-meter run. (instead of the 12 calorie bike). max snatch, begin at a moderate/
comfortable weight. Increase the
This is a 3-part interval workout. In each interval, the total number of reps de- weight each round until you reach a
crease, but the deadlift weight gets heavier and the dumbbell movement gets heavy complex for the day on round
more challenging (strict presses should feel heavier than thrusters). 4 or 5. The complex should be done
unbroken; once you pick up the bar
The deadlift reps for each of the workouts are relatively low. Try to do these as to do the first power snatch, you
unbroken as possible. Push the pace on the bike but move by feel. The dumb- should not drop it until you com-
bell movements should be where you strategize the most. You should be able plete the overhead squat.
to push the pace on each of these sections, but if needed, use the dumbbell
movement to slow down the pace and find your breaks. Try to speed up your
pace as you move through each section of the workout.

If you need to scale the deadlift weight, scale the weight equally for all the
rounds. For example, if you plan to decrease the final set of deadlifts by 10lbs,
then decrease the other two deadlift weights by 10lbs as well.

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WEEK 01, DAY 6
Prep Main Conditioning WOD Functional Pump Accessory
Today’s Main Conditioning For Time Rx Weight 3-4 Sets of:
Workout doesn’t require a lot 400 Meter Run Russian KB Swings: 70/53 8-12 Barbell Bent-over Rows
of prep. First, I suggest going 50 Russian Kettlebell Swings 1 Minute Max Bench Dips
on an easy 1-2 minute run 40 Air Squats
followed by a tempo 400-meter
400 Meter Run Rest 1 Minute Between Sets
run (70-75% effort). Then, focus
on the areas of your body that 40 Russian Kettlebell Swings
need the most work (especially 30 Air Squats
if you’re tight and sore from 400 Meter Run
the week’s training). In addi- 30 Russian Kettlebell Swings
tion to that, spend 2-3 minutes
20 Air Squats
prepping your lower back and
hamstrings. A few sets of band-
ed good mornings or kettlebell
good mornings would be ideal.

WATCH WATCH WATCH

COACH’S NOTES COACH’S NOTES

For this workout, I want you to move by feel. Don’t think about For the barbell bent-over rows, select a
how you’re going to break up the reps for this workout. Instead, challenging weight that allows you to keep
start the first 400-meter run at a relatively hard but comfortable proper form. Ideally, you want to increase the
pace and immediately begin the Russian KB swings. Stop and weight on each set. For example:
break on the KB swings before your body makes you stop; the 95 x 12
goal is to minimize fatigue and preserve your forearms so that 115 x 10
you control the workout the entire time. Use this same strategy 125 x 8
for the entire workout (including the air squats). You may need to 135 x 8
stop more often using this strategy, but you’re likely to rest less
and run faster if you’re conservative. The bench dips can be done with your legs
extended (this version is a bit harder), or with
your knees bent and your feet flat on the
ground (as seen in the demo video).

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WEEK 02, DAY 1
Prep Main Conditioning WOD Strength Accessory
3 Rounds PART 1 Rest 1.5 Minutes After 3-4 Sets of:
6-10 Banded Lat Pull Downs For Time Completing Part 1 & Begin 12-10-8-8
3-5 Pause Wall Facing Squats 30 Wall Balls Part 2 Deficit Deadlifts
6-10 Med Ball Thrusters 15 Chest-to-Bar Pull-ups 1 Minute Max Hollow Hold
15 Calorie Bike PART 2
Rest 30 Seconds B/w Rounds 24 Wall Balls 3.5 Minute AMRAP Rest 1.5-2 Minutes Between Sets.
12 Chest-to-Bar Pull-ups Max Calorie Bike
12 Calorie Bike
18 Wall Balls Rx Weight
9 Chest-to-Bar Pull-ups Med Ball: 20/14
9 Calorie Bike
WATCH WATCH WATCH

COACH’S NOTES COACH’S NOTES COACH’S NOTES

On the Med Ball Thrusters, For the Chest-to-Bar Pull-ups, you may scale down (in this order): Use a 45lb or 25lb plate to stand on for the
focus on keeping your chest up. Pull-ups, Banded Pull-ups, Jumping Pull-ups w/ a Controlled deficit deadlifts. Your legs should be fairly
Keeping your elbows as high as Negative. straight (but not completely locked out)
possible and maintaining the throughout this movement. Keep a slight
med ball as close your head as If using a band, challenge yourself to use your own strength to bend in the knees. Keep your back tight and
you can will help with this. pull as much as possible. The band is only there for assistance your chest upright.
(not a complete lift). Toward the last set of pull-ups, you should
On the Pause Wall Facing begin to almost fail. If you don’t, consider using a lighter band After each set of deficit deadlifts, you will
Squats, pause for 4-5 seconds. the next time we do pull-ups. hold a hollow position for as long as possible
Go as low as you can go without in a 1-minute time frame. You may break as
compromising your squat For the final 3.5 minute AMRAP, find a comfortable pace, and many times as needed. However, do not stop
position. This height will vary slowly begin to pick up it up toward the end. 3.5 minutes is a long the clock during your breaks. You may do the
depending on your mobility. time, especially after doing part 1. The goal here is to finish faster hollow holds with your arms above your head
Usually, this means your arms than you start. or next to your body. Whichever you do, focus
should remain extended on driving your low back into the ground.
(without breaking at the If you do not have a bike, do a 400, 300, and 200-meter run (in-
elbows, and your toes should stead of the 15-12-9 calories). Load the deadlift weight by feel. It should
continue pointing the same feel challenging but should not compromise
direction as in your natural For the final 3.5-minute max calorie bike, do a 3.5-minute max your form. You should go up in weight every
squat position. distance run. Do not row, we will be rowing on later this week. set, if possible.
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WEEK 02, DAY 2
Prep Main Conditioning WOD Gymnastics Accessory
3 Rounds Every 3 Minutes for 5 Rx Weights 3-5 Sets of:
2 Wall Walks + 5 Second Hold Rounds Hang Power Snatches: 0-30 Seconds: Max Toes-to-Bar
on Each Rep 8 Hang Power Snatches 95/65 30-60 Seconds: Max Toe-Touch to Walk-
6-8 Band Pull-Aparts 10 Handstand Push-ups Kettlebell Weight: 70/53 Out Push-ups
5-8 Front Rack Lunges to Max Russian Kettlebell
Squat Complexes Swings in the Remaining
Time
Rest 30 Seconds B/w Rounds

WATCH WATCH WATCH

NO COACH’S NOTES COACH’S NOTES COACH’S NOTES

To scale To scale the toes-to-bar (in this order):
You may use up to 3 ab mats for the handstand push-ups. If you Knees-to-chest
need to substitute the movement altogether, we will be scaling Knees-over-midline
with barbell push presses (95/65). Butterfly sit-ups

As written, this workout should give you at least a minute every Each round you will perform 30-seconds of
round to accumulate max Russian kettlebell swings. That means max toes-to-bar, immediately followed by
you should be done with the 8 hang power snatches and 10 max toe-touch to walk-out push-ups. For the
handstand push-ups within the 2-minute mark. There may be toe touch, bend your knees as little as possi-
rounds where you go past the 2-minute mark. That’s okay. How- ble. When you walk your hands back, do not
ever, do not allow yourself to go past the 2:30 mark. Even if you stop until you reach your toes again.
are not done with the first 2 movements at the 2:30 mark, stop
and move onto the kettlebell swings. Control your sets early on during the toes-to-
bar. Do not make the mistake of doing a big
set on the first round only to burn yourself
out for the latter rounds. Try to be consistent
throughout the rounds.

Perform 3-5 rounds depending on time and

energy.
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WEEK 02, DAY 3
Prep Main Conditioning WOD Functional Pump Accessory
2.5 Minute Easy Row 14-Minute AMRAP Continue this pattern, 3-4 Sets of:
Immediately into: 4 Thrusters increasing 2 thrusters every 8-12 Dumbbell Bench Flys
3 Rounds 6 3’ Burpee Broad Jumps round. The burpee broad 10-20 Bench Dips
8 Scapular Push-ups 10 Calorie Row jumps & calorie row reps re-
4-6 Glute Bridge Walk-Outs 6 Thrusters main the same every round. Rest 1 Minute Between Sets
8 Alternating Squat Thoracic 6 3’ Burpee Broad Jumps
Rotations 10 Calorie Row Rx Weight
Thrusters: 95/65
8 Thrusters
6 3’ Burpee Broad Jumps
10 Calorie Row

WATCH WATCH WATCH

COACH’S NOTES COACH’S NOTES COACH’S NOTES

For the glute bridge walk-outs, For the 3’ burpee broad jumps, place two markers on the floor, Your goal on the dumbbell flys is to increase
on each rep you should move 3-feet apart. Your goal after each burpee is to do a broad jump the weight every set. Your ideal weight
through three positions on and clear these markers. Scale the distance down as needed. should be moderate to heavy.
each leg (as shown in the demo
video). You may substitute the 10 calorie row with a 200-meter run. You may do the bench dips with your legs
extended (Rx) or with your knees bent and
Every round of this workout will have you increase the thruster feet flat of the floor (scaled).
rep count by two reps. The burpee broad jumps and calorie row
reps will remain the same. Complete 3-4 sets depending on time and
energy.
For the first two or three rounds of this WOD, aim to do the
thrusters unbroken. You’ll eventually be forced to break as the re-
quired thruster reps begin to increase. Find a steady pace on the
burpees and row - for most athletes, this workout is going to re-
volve around the thrusters. It’s important to have a plan for when
the thrusters reach a challenging number. For example, after the
round of eight, you can begin to break the reps up in thirds (4/3/3
for the round of 10 and 4/4/4 for the round of 12, for example).

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WEEK 02, DAY 5
Prep Main Conditioning WOD Weightlifting Accessory
3 Rounds For Time Rx Weights Every 2 Minutes for 5-6 Rounds
4-6 Complexes of 1 Prisoner 100 Double-unders KB Suitcase Deadlifts: 60/40 1 Squat Clean
Squat to 2 Squat Thoracic 25 Kettlebell Suitcase Deadlifts Devil Presses: 30/20 1 Front Squat
Flexion & Extension 20 Devil Presses Goblet Squat: 60/40 1 Jerk
6-8 Empty Barbell Seated 15 Goblet Squats
Good Mornings 400 Meter Run
6-10 Alternating Plank Posi- 15 Goblet Squats
tion Front Raises 20 Devil Presses
25 Kettlebell Suitcase Deadlifts
Rest 30 Seconds Between 100 Double-unders
Rounds

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NO COACH’S NOTES COACH’S NOTES COACH’S NOTES

To scale the double-unders: 150 singles. Begin at about 55% of your max clean
and jerk and increase every round to a
All of the weighted movements can be done with dumbbell or ket- heavy complex over the course of the
tlebells. six rounds. If you do not know your max,
begin at a moderate/comfortable weight.
There are five different movements in this chipper. Before starting,
highlight one or two of your best and worst movements. On your
best movements, I want you to really push the pace. This is where
you will make up time. Of course, it’s not an all-out effort but defi-
nitely go harder relative to the movements you are not so proficient
at. On your worst movements, manage your effort a bit more. Chanc-
es are those are your worst movement because your technique
hasn’t fully developed- therefore increasing the pace in these move-
ments will add a greater amount of overall fatigue.

If you are good or have equal abilities at each of the movements,

then I want you to focus more on where you are in the workout than
on the movements. Toward the beginning of the workout move at
a 8/10. Toward the middle, find your groove at a 6-7/10. Toward the
end, push the pace up to a 9-10/10.
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WEEK 02, DAY 6
Prep Main Conditioning WOD Engine Builder Accessory
3 Rounds For Time Rx Weight 3-5 Sets of:
6 No Push-up Burpee to 16 Power Cleans @ 55% of Max Box Jumps: 24/20 400 Meter Hard Run
Squat 16 Box Jumps Straight into:
6-8 Lateral Leg Swings (per 28 Air Squats 1:30 Easy Recovery Row
side) -Rest 1 Minute-
6-8 Forward Leg Swings (per
12 Power Cleans @ 65% of Max
side)
12 Box Jumps
8-10 Back Squat Position
20 Air Squats
Alternating Elbow Drives
-Rest 1 Minute-
8 Power Cleans @ 75% of Max
8 Box Jumps
16 Air Squats

WATCH WATCH

COACH’S NOTES COACH’S NOTES COACH’S NOTES

On both leg swing movements, The power clean percentages are based on your max squat clean. There is no full rest between sets. Your rest
control the negative slightly. If you do not know your max clean, start at a moderately heavy between 400-meter runs is the 1:30 active
weight and increase by about 15% each round. recovery row.
On the back squat position
alternating elbow drives, get a Although there is a minute of rest between sections, you will like- Complete 3-5 sets depending on how you
good grip on the bar with both ly be using the bulk of that time to add weight to your bar. feel.
hands. As you move through
the reps, try to drive your elbow Today should be a relatively heavy day. If the weight is too heavy
higher each time. Hold the that it breaks your form down too much, then scale it down
elbow drive for 2 seconds. slightly. However, challenge yourself. Do not let the fear of a
heavy load keep you from lifting.

15
WEEK 03, DAY 1
Prep Main Conditioning WOD Strength Accessory
1.5 Minute Easy SkiErg 13-Minute AMRAP Rx Weights 3-4 Sets of:
Immediately Into: 14 Dual Dumbbell Dual Dumbbell 12-10-8-8 Front Squats
3 Rounds Shoulder-to-Overhead Shoulder-to-Over- 30 Second Upside Down Goblet Hold Walk
3 Complexes of: 3 PVC Pipe 12 Calorie SkiErg head: 50/35 (Use 2
High Rows, 3 Front Rack 10 Push-ups dumbbells, one in Rest At Most, 1.5 Minutes Between Sets.
Press, 3 Behind-the-Neck each hand)
Presses
100’ Overhead Plate Walk

Rest 30 Seconds Between

Rounds

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NO COACH’S NOTES COACH’S NOTES COACH’S NOTES

The 1.5-minute row should only If needed, the push-ups can be done on your knees, instead of Do not rush through this part. Take the full 1.5
be done one time. with legs extended (as shown in the demo video). minutes of rest if needed. Doing 3 sets with suf-
ficient rest is preferable over doing 4 sets with
If you do not have a SkiErg, do (options in this order): 12 Calo- rests cut short.
rie Row, 12 Calorie Bike, or 300 Meter Run.
Challenge yourself on the front squats. Try to go
The key to this workout lies in how you break up the shoul- up in weight on every set. However, you should
der-to-overhead and push-up reps. Ideally, you want to begin not go so heavy that you fail reps or need a spot
executing this plan from the beginning - not when fatigue to finish.
forces you to. Thirteen minutes is a long time considering how
quickly today’s movements can fatigue your shoulders, chest, Hold the kettlebell with the bell pointing up.
and triceps. Being conservative from the onset is probably the Focus on keeping your chest up, core tight, and
best plan. your shoulders back. Take small controlled steps
for the 30 seconds.

This workout should be done as follows:

12 front squats/30-sec walk/rest
10 front squats/30-sec walk/rest
8 front squats/30-sec walk/rest
8 front squats/30-sec walk/rest
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WEEK 03, DAY 2
Prep Main Conditioning WOD Gymnastics Accessory
3 Rounds For Time Rx Weights 3-4 Sets of:
20 Double-unders 20 Deadlifts Deadlifts: 205/145 30-Seconds Max Chest-to-Bar Pull-ups
5-8 Prisoner Good Morning 15 Burpees-to-Plate Straight Into:
to Squat 50 Double-unders 2 Wall Walks with a 10-Second Hold At the Top of
4-6 Glute Bridges (per Leg) 16 Deadlifts Each Rep
15 Burpees-to-Plate
Rest 30 Seconds Between 50 Double-unders Rest At Most, 1.5 Minutes Between Sets.
Rounds
12 Deadlifts
15 Burpees-to-Plate
50 Double-unders

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To scale the 50 double-unders: 75 singles. The chest-to-bar pull-ups can be butterfly, kipping,
or strict. To scale the chest-to-bar pull-ups, you can
If deadlifts are a particular strength of yours, large sets do (in this order):
are probably going to be the best strategy. However, if Pull-ups (butterfly, kipping, or strict)
deadlifts are not a strength of yours, break them up as Banded Chest-to-Bar Pull-ups
needed so they don’t affect your burpees or double-un- Banded Pull-ups
ders.
If doing banded pull-ups, use a band heavy enough
The slowest movement in today’s workout is the burpees- to assist you in getting your chin over the bar, but
to-plate. Regardless of how you do the deadlifts, this is not too heavy that it does the bulk of the lifting.
where you’ll want to push the pace.
Immediately after the 30-seconds of max chest-to-
bar pull-ups, go straight into the wall walks. After
each wall walk, hold the handstand position for
10-seconds. Go as far back as you feel comfortable
(as shown in the demo video).

Rest at most 1.5 minutes before starting your next

set.
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WEEK 03, DAY 3
Prep Main Conditioning WOD Functional Pump Accessory
3 Rounds For Time Rx Weights 3-4 Sets of:
2-3 Complexes of 1 Wall 30-24-18 Overhead Squats: 95/65 8-10 Dual Kettlebell Bent-over Rows
Facing Squat + 4 Alternating Toes-to-Bar Medicine Ball: 20/14 8-10 Weighted Strict Knee Raises
Push-backs + 4 Shoulder Overhead Squats 30-60 Plank Hold
Presses (10-minute time cap)
25’ Med Ball Overhead Walk Rest 60-90 Seconds Between Rounds
(per arm) At the 10-Minute Mark:
6-8 Pass Throughs 5-Minute AMRAP
Max Distance Run w/ Medi-
Rest 30 Seconds Between cine Ball
Rounds

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

On the pass throughs, focus For the toes-to-bar, you may scale down to knees-to-chest or Weighted strict knee raises are a tough move-
on bringing your arms closer knees-over-midline (in that order). ment. If needed, do this exercise without
as you move through the reps/ weight. If you have to do a small kip to bring
rounds. Part 1 of this workout is going to be tough to finish under the your knees up, focus on controlling the nega-
10-minute time cap. If you don’t finish, that’s okay, it’s intended tive portion of the movement.
to be that way. Get as many reps as possible.

Even if you are great at toes-to-bar, it’s probably a good idea

to break these up early. In total, the workout asks you to do 72
toes-to-bar. It’s very easy to hit a wall on this movement and be
forced to do just a few reps at a time. Manageable sets early on
is the way to go!

At the 10-minute mark, grab the medicine ball and begin the
5-minute max distance run. If you didn’t finish part 1 of this
workout, you’ll probably be using the first few minutes of this
run to recover. When you’re ready, find a hard but manageable
pace you can maintain for the duration of this workout. It’s bet-
ter to start slower than you think here
18
WEEK 03, DAY 5
Prep Main Conditioning WOD Engine Builder Accessory
3 Rounds For Time Rx Weights 4 Sets of:
5 Single-Arm Med Ball 2 Rounds Russian KB Swings: 2 Minute Tempo Row
Thrusters (Per arm) 20 Russian Kettlebell Swings 70/53
6 Supermans 20 Wall Balls Wall Balls: 20/14 Rest 1.5 Minutes Between Sets
10 Alternating Quadruped -Rest 1.5 Minutes-
Thoracic Rotations
2 Rounds
15 Russian Kettlebell Swings
30 Air Squats
-Rest 1.5 Minutes-
2 Rounds
15 Russian Kettlebell Swings
15 Wall Balls
15 Air Squats

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

The single-arm med ball This is a 3-part interval workout. Treat each section like For our purposes, tempo pace is going to be hard but
thrusters are a great prep its own separate workout. Go as hard on each interval as controlled (about 75% effort). In this type of workout, your
- try them out. It exposes you would if it were the only thing that you were doing. pace should be consistent and your breathing under con-
imbalances and weaknesses Keep sets as big as possible and transitions short. That trol. Think of it this way - if someone asks you a question
while working your posi- isn’t always the best advice, but for today’s workout, during the middle of one of your sets, you should be able
tions and stabilizer muscles. that’s the goal! Each interval should be completed fairly to give a short answer without much problem (unlike one
quickly. You’ll have 1.5 minutes to rest between sections. of our usual main conditioning WODs where that shouldn’t
be possible). This doesn’t mean you’re going easy. Hard, but
controlled.

These tempo engine builder workouts can have a huge im-

pact on your fitness. So much so that if your body is feeling
a little beat up today, I’d recommend just doing this part of
today’s training and adding 1 or 2 extra sets.

Keep the row’s damper on 2-4.

19
WEEK 03, DAY 6
Prep Main Conditioning WOD Weightlifting Accessory
400 Meter Run For Time Rx Weights Every 2 Minutes for 5-6 Rounds
Into: 24-18-12* Dumbbell Snatches: 1 Snatch Pull
3 Rounds Alternating Dumbbell Snatches 50/35 1 Hang Squat Snatch
5 Tall Box Jumps Box Jump Overs Box Jump Overs:
5 Kettlebell Hang Clean & Dumbbell Overhead Alternating 24/20
Press (Per arm) Lunges Dumbbell Overhead
15-20 Seconds Fast Mountain Lunges: 50/35
Climbers *400 Meter Run Before Every
Round

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This workout is intended to fatigue your legs (particularly your Start at about 55% of your max snatch and
quads) a lot. Your goal is to find a steady but hard pace you can increase to a heavy complex for the day. In-
maintain for both the 24-18-12 portion and the 400m runs. crease a small amount each set - try to avoid
There’s no point on going hard on the box jump overs, for exam- big jumps as much as possible.
ple, if you’re going to sacrifice the run. Instead, manage the
fatigue in your legs wisely. Especially in the early rounds that
have a higher number of reps, break as needed before you feel
the fatigue set in. Smaller sets with short rests are likely the key
to this workout - especially if that allows you to push the pace
on the run.

For the alternating overhead dumbbell snatches, you can split

the reps as you’d like between arms. However, ideally you
should split the reps up evenly between both arms. For exam-
ple, in the first round, you can do 12 reps with the right arm and
12 rep with the left . However, for this workout, split up as you’d
like.

20
WEEK 04, DAY 1
Prep Main Conditioning WOD Strength Accessory
3 Rounds 10-Minute AMRAP Rx Weights 3-4 Rounds
30 Second Lat Foam Roll (Per 2-3-4-5...* Squat Cleans: 135/95 8 Deficit Deadlifts
Side) Squat Cleans 16 Push-ups
10 Empty Bar Thrusters Bar Facing Burpees Over-the-Bar Rest 1.5 Minutes B/w Sets
30 Second Squat Position
Front Rack Elbow Drive Flow *Continue this pattern, adding
1 rep to both movements every
round.

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

For both the lat foam roll and This workout starts easy but gets tough fast. Take advantage of Try to increase the weight on each set.
the front rack elbow drive flow, the first few rounds and move through the squat cleans at a fast
move through the exercises but controlled pace and with minimal rest between reps. On the On week two we did deficit deadlifts during
focusing more on the areas that burpees, slow the pace down a bit. If you go too hard on these, our strength accessory. If you recorded your
need the most work. Try to keep you’ll end up paying the price by the middle of the workout - weights,look to see what weight you finished at
a full grip on the bar as you It’ll then become a much harder and slower workout if you do and challenge yourself to finish a little heavier
move through the front rack that. today.
elbow drives.
At some point (probably in the round of 6 or 7), you’ll be forced
to slow down your squat clean pace and take longer breaks
between reps - that’s okay. Adjust your pace as needed but
continue to focus on minimizing your rest between rep. Ideally,
the pace of your over-the-bar burpees should remain the same
throughout the ten minutes.

21
WEEK 04, DAY 2
Prep Main Conditioning WOD Gymnastics Accessory
2 Minute Easy Row Into: 4 x 4-Minute AMRAPS Rx Weights 6 Minute EMOM
3 Rounds 14 Russian Kettlebell Swings Russian Kettlebell Swings: Minute 1: Max Ring Muscle-ups
8 Alternating Plate Shoulder 12 Calorie Row 70/53 Minute 2: Max Toes-to-Ring
Halos 10 Barbell Strict Presses Barbell Strict Presses:
8 Overhead Plate Presses In the remaining time: 95/65
15-30 Second Overhead Max Wall Balls Wall Balls: 20/14
Plate Hold

Rest 30-seconds between

sets

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This is a 4-set interval workout. The goal in each interval is to To scale
complete the first 3 exercises as quickly as possible in order Ring Muscle-ups: Kipping Ring Row w/ a Con-
to move on to the wall balls and accumulate as many reps as trolled Negative (For an extra challenge, do
you can. As written, you should be able to finish the first three these with your legs extended - as seen in the
movements in under three minutes - giving you at least a min- demo video)
ute to accumulate wall balls. However, if either the Russian kb Toe-to-Ring: Ring Knees-to-Chest or Ring Knee-
swings or the strict barbell presses cause you to slow down too to-Midline
much, then lower the weights as needed. You don’t want to get
to the wall balls with just 10-seconds, for example. Now, it is
possible (and okay) that you’ll run out of time (or have very little
time) on one of the rounds and not complete many wall ball
shots. If this happens, simply move on to the next round and try
to make up for it.

22
WEEK 04, DAY 3
Prep Main Conditioning WOD Functional Pump Accessory
50 Double-unders Into: 4 Rounds Rx Weights 3-4 Sets
2-3 Rounds 10 Dual Dumbbell Thrusters Dumbbell Thrusters: 12 Seated Alternating Arnold Presses
10 Alternating Squat Thorac- 20 Double-unders 40/25 (Use 2 dumbbells, 10 Seated Hammer Curls
ic Rotations 8 Alternating Dumbbell one in each hand) 20-30 Seconds Weighted Crunches
8 Plate Hold Squats Step-ups Alternating Dumbbell
6 Alternating Overhead Plate 20 Double-unders Step-ups: 40/25 on a Rest 1-1.5 Minutes B/w Sets
Lunges 20/18 inch box (Use 2
dumbbells, one in each
hand)

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

For the Alternating Squat To scale The first two movements in this Functional
Thoracic Rotations hold for 1 Double-unders: 30 singles instead of 20 double-unders Pump accessory are pretty straight forward
or 2 seconds at the top of each The dumbbell step-ups are a tough movement to Rx. You may (see video for demo). However, if done incor-
rotation. With each rep, try to scale one of two ways (or both if you choose). It’s actually going rectly, it’s possible to do the weighted crunches
increase your range. to be an easier movement if you decrease the height of the box without feeling the weight. Even with a 5 or 10
(versus decreasing the weight). So before you lower the weight, lb weight, you should feel the challenge - you
For the Plate Hold Squats, you decrease the height of the box you will be stepping onto. don’t need to go that heavy to feel this. The key
may do these with your elbows to this movement is to bring the weight (plate,
bent or your arms extended. For For most athletes, the key to this workout is your performance dumbbell, kb, etc) toward your head as you
extra core engagement, pause on the thrusters and step-ups. Of course, this assumes you’ll crunch up. This will maximize the effect of the
at the bottom for 1-2 seconds. move through the double-unders or singles rather smoothly. weight. See video for demo.
See video for demo.
Unless you think you can do all the thruster and step-up reps
of every round unbroken, it’s best that you break them up into
manageable sets from the beginning. If you feel good in the
second half of the workout (rounds 3 and 4) start aiming for
bigger sets. If you paced the first half of this workout correctly,
that should not be a problem. For this workout, the goal is for
rounds 3 and 4 to be faster than rounds 1 and 2.
23
WEEK 04, DAY 5
Prep Main Conditioning WOD Engine Builder Accessory
3 Rounds For Time Rx Weights 4 Minute Tempo Run
6 Band Pull-aparts Part 1 Snatches & Overhead 2 Minute Easy Run
6 Band Pass Throughs 12-9-6 Squats: 95/65 3 Minute Tempo Run
6 Power Position Snatches Power Snatches 2 Minute Easy Run
6 Overhead Squats Ring Dips 2 Minute Tempo Run
8-minute time cap 2 Minute Easy Run
Rest 30 Seconds Between At the 8-minute mark, begin 4 Minute Tempo Run
Rounds part 2:
Part 2
12-9-6
Overhead Squats
Handstand Push-ups
8-minute time cap

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Use an empty bar for To scale the ring dips, you can do them with your toes on This is one continuous run where you’ll be changing the
both the power position the ground, slightly behind your body or you can do them pace from tempo to easy. The goal of the easy run is sim-
snatches and the overhead with your feet flat on the ground, slightly in front of your ply to recover from the previous interval and to prepare
squats. body (as seen in the demo video). While doing either of the yourself for the next one.
scaled version, make sure to only use your legs to assist
your ring dip. When scaling ring dips, especially with your Finding your tempo pace:
feet flat on the ground, it’s possible to take almost all the Last week we did a tempo row workout. This week we’ll
weight off of the dip - thereby making the movement too be doing a tempo workout with working rest. For our
easy. purposes, tempo pace is going to be hard but controlled
(about 75% effort). In this type of workout, your pace
This is a 2-part interval workout. Both parts are couplets should be consistent and your breathing under control.
(2-movement workouts) with an 8-minute time cap. If you Think of it this way - if someone asks you a question
finish under the time cap, rest until the 8-minute mark. At during the middle of one of your sets, you should be
that point, part 2 of your workout begins. The faster you able to give a short answer without much problem
finish part 1, the more rest you’ll have. Even if you do not (unlike one of our usual main conditioning WODs where
finish within the time cap, at the 8-minute mark, you will that shouldn’t be possible). This doesn’t mean you’re
move on to part 2. going easy. Hard, but controlled.
24
WEEK 04, DAY 6
Prep Main Conditioning WOD Weightlifting Accessory
20 Calorie Bike Into: For Time Rx Weights Every 2 Minutes for 5-6 Rounds
3 Rounds 15 Toes-to-Bar Back Squats: 155/110 1 Power Clean
15-20 Seconds of High Knees 20 Back Squats Dual Kettlebell Swings: 1 Hang Power Clean
3-5 Wall Squats with a 4-5 25 Dual Kettlebell Swings 30/20 (per kb) 1 Jerk
Second Pause 30 Calorie Bike
8 Kettlebell Good Mornings 25 Dual Kettlebell Swings
20 Back Squats
15 Toes-to-Bar

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To scale toes-to-bar you may do knees-to-chest or knees-over- Start at about 65% of your max clean and jerk
midline (as seen in the demo video). and increase to a heavy complex for the day.
Increase a small amount each set - try to avoid
The Rx weight on the back squats is 155/135. If you are able to big jumps as much as possible.
do all 20 reps in 3 sets or less (7-7-6, for example), with mini-
mal rest, then this is the right weight for you. If not, drop the Any type of jerk is acceptable (split jerk, power
weight. jerk).

This workout is shorter than it appears on paper. If scaled prop-

erly, most athletes should be able to finish in the 9-14 minute
range. Given that, push the pace more than you’re comfortable
with - especially on the bike. Be conservative with how you
break up the reps in the first half of the workout. However, after
the 30 calorie bike, aim for bigger sets. In particular, aim to
break as little as possible on the final set of back squats.

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WEEK 05, DAY 1
Prep Main Conditioning WOD Strength Accessory
2-3 Rounds 4 Rounds Rx Weight 3-4 Rounds
15 Seconds Lateral Leg 30 Wall Balls Wall Balls: 20/14 6-8 Wide Stance Back Squats
Swings (per side) 70 Double-unders -Rest 1 Minute-
15 Seconds Forward Leg 20 Kettlebell Front Rack Alternating Lunges
Swings (per side) Rest 1.5 Minute Between
6 Tempo Prisoner Air Squats Rounds Rest 1.5-2 Minutes Between Sets
20 Seconds Fast Mountain
Climbers
10 Seconds Deep Mountain
Climbers

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

For both the lateral and forward To scale the 70 double-unders: 100 singles On the wide stance back squats, stand slightly
leg swings, control the negative outside your regular squat stance. Go down to
portion (the part where you re- This is a 4-round interval workout. The goal in this workout is parallel or slightly below. For this exercise, you
turn your leg back to your body. to maintain consistent times for all four rounds. However, don’t will not be going as deep as you would in your
go too conservative simply to meet that goal. Push yourself. regular squat stance back squat. Focus on driv-
The 1.5 minutes of rest should be just enough (or almost not ing your knees out and keeping your chest up.
enough) for you to catch your breath and get ready for the next
round. Round 3 is usually the toughest round in this type of Try to increase weight every set if possible.
workout. Prep your mind so that you are ready for how you will
feel that round.

26
WEEK 05, DAY 2
Prep Main Conditioning WOD Gymnastics Accessory
2-3 Rounds For Time Rx Weight 5.5 Minute AMRAP
10 Empty Bar Hang Power 20 Deadlifts Deadlifts & Hang Power 5 Bar Muscle-ups
Cleans 15 Toes-to-Bar Cleans: 135/95 5 Burpee Pull-ups
4-6 Glute Bridge Walk Outs 15 Hang Power Cleans
2 Alternating Plank Circles 20 Deadlifts
12 Toes-to-Bar
12 Hang Power Cleans
20 Deadlifts
9 Toes-to-Bar
9 Hang Power Cleans

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On the glute bridge walkouts, To scale the toes-to-bar, you may do knees-to-chest or knees- To scale
focus on keeping your hips up over-midline. Bar Muscle-ups: Kipping chest-to-bar (or regu-
and glutes/hamstrings engaged lar pull-ups) with a controlled negative.
throughout the movement. For this workout, the deadlifts are going to be relatively light.
For the plank circles, focus on However, the volume is relatively high since you’ll be doing 60 If scaling the bar muscle-ups, the goal is to
keeping a straight line from of them. Break these up as needed depending on your posterior work on two things: your kip to the bar and
your neck down to your legs. chain endurance. The hang power cleans are the heavier move- your strength by controlling the negative por-
You should not round your back ment in this workout but should still be manageable. If you tion. Go as slow as you can on the way down (as
or break at the hips (either let- cannot do more than 3 reps unbroken at 135/95 then consider seen in the demo video).
ting your hips drop or shoot up. decreasing the weight - we’ll be going heavy later in the week,
save the load for then. For the burpee pull-ups, the goal is to minimize
the pull-up as much as possible by jumping out
of the burpee as high as you can and bringing
your chin above the bar. As you begin to fa-
tigue, you’ll notice that you’ll have to incorpo-
rate more of the pull-up with each rep (as you’ll
be jumping with less intensity).

27
WEEK 05, DAY 3
Prep Main Conditioning WOD Functional Pump Accessory
3 Rounds 12-Minute AMRAP Rx Weight 3-4 Rounds
2 Wall Walks + 5 Second Hold 12 Shoulder-to-Overheads Shoulder-to-Overhead: 8 Negative Barbell Bench Press
on Each Rep 10 Calorie Row 135/95 30-Second Max Bench Dips
6-8 Band Pull-Aparts 8 Box Jump Box Jump: 24/20
5-8 Front Rack Lunges to Rest 1.5 Minutes B/w Sets
Squat Complexes

Rest 30 Seconds B/w Rounds

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You may do push presses or push jerks for the shoulder-to-over- On the negative barbell bench press, focus
head. on bringing the bar down to your chest in a
3-5-second count. The heavier the load, the
For the box jumps, you may scale with alternating box step-ups. faster the barbell is going to drop. The return
should be as explosive as possible (as seen
Maintaining fast transitions between movements is the key to in the demo video). Increase the weight each
doing well in workouts like this one. Taking 15-seconds versus round if possible. The loads should be heavy
a quick 5-second transition can take away at least a full round but manageable (you should not need a spot).
off of your score. So, don’t just focus on going quickly and/or The last 2-3 reps of each round should be
unbroken during each movement - train as if the transitions are tough.
a movement themselves.

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WEEK 05, DAY 5
Prep Main Conditioning WOD Weightlifting Accessory
3 Rounds For Time Every 2 Minutes for 5-6 Rounds
6-10 Banded Lat Pull Downs 20 Thrusters @ 40% of Max 10 Thrusters @ 60 of Max 1 Clean Pull
3-5 Pause Wall Facing Squats Clean & Jerk Clean & Jerk 1 Squat Clean
6-10 Med Ball Thrusters 12 Burpees-to-Target 12 Burpees-to-Target 1 Jerk
400 Meter Run 400 Meter Run
Rest 30 Seconds B/w Rounds -Rest 1.5 Minutes- -Rest 1.5 Minutes-
15 Thrusters @ 50% of Max 5 Thrusters @ 70 of Max
Clean & Jerk Clean & Jerk
12 Burpees-to-Target 12 Burpees-to-Pull-up Bar
400 Meter Run 400 Meter Run
-Rest 1.5 Minutes-
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On the Med Ball Thrusters, Today’s workout should be relatively heavy. This type of work- The heavy lifting continues: Begin at the last
focus on keeping your chest up. out has great carryover to almost every other workout we do. thruster weight lifted from the main condition-
Keeping your elbows as high as For example, for light workouts, it will should give you a boost ing piece.
possible and maintaining the of confidence (‘If I did thrusters at this heavy weight, I should
med ball as close your head as be okay for this lighter weight’). Heavy loads also force you to Increase the weight over the course of the 5-6
you can will help with this. focus a bit more on technique and positions. rounds until you’ve reached a max load for the
day.
On the Pause Wall Facing If you do not know your max clean + jerk, start the 20 thrust-
Squats, pause for 4-5 seconds. ers at a relatively light to moderate weight. Increase over the
Go as low as you can go with- course of the four rounds until you are at a pretty heavy thrust-
out compromising your squat er on the last round. The last five thrusters should challenge you
position. This height will vary - mentally and physically. You should not be able to do all five
depending on your mobility. reps unbroken (2/2/1, for example, would be appropriate).
Usually, this means your arms
should remain extended (with-
out breaking at the elbows,
and your toes should continue
pointing the same direction as
in your natural squat position.
29
WEEK 05, DAY 6
Prep Main Conditioning WOD Engine Builder Accessory
2-3 Rounds 10-Minute AMRAP Rx Weight 4-5 Sets of:
8 Total Body Extensions 8 Devil Presses Dumbbells (for all 20 Second Bike Sprint
10 Alternating Side Reaches 6 Renegade Row Push-ups movements): 30/20 1 Minute Tempo Run
10 Standing Thoracic Flexion 5 1-arm Dumbbell Overhead 1.5 Minute Easy Run
& Extension Squats (per arm)
20-30 Second Lunging Hip
Flexor Flow (per side)

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Today’s prep is a little different To scale Today’s Engine Builder is one continuous work-
than usual. This prep is about The dumbbell overhead squats are a challenging movement if out. Remember from previous workouts that
listening to your body and your mobility isn’t great. If this is the case for you, replace this tempo pace is hard but controlled (about 75%
focusing on the areas that need with front rack dumbbell squats. Use both dumbbells in the effort).
the most attention. For the front rack position and do 10 reps.
total body extensions, reach To get the most out of this workout, the bike
up and slightly back. For the This workout is going to burn; It’s likely you’ll feel it early in the sprint should be at almost full effort. The goal is
alternating side reaches, focus second round. Clean reps that focus on form is the way to go. to challenge yourself when you get off the bike
on opening up your lats and When a workout is more aerobic (like Week 5, Day 3) and has a to run at a semi-hard pace during your 1-min-
rib cage area. For the lunging higher rep count per round, you can sacrifice form a bit to push ute tempo run. Recover for the next round
hip flexor flow, set a timer for the pace. In this workout, delaying and subsequently working during your 1.5-minute easy run.
20-30 seconds and simply flow through fatigue, is all about movement efficiency. For example:
through the movement focus- focus on coming down on the devil presses to the same spot
ing on your tightest areas. With each time. Pull the dumbbells to the same spot on your body
each round, you should begin with each renegade row. Find a rhythm on the squats and try
to feel more comfortable and to keep it for the duration of the workout. Since the reps are
begin to connect with your relatively low, focusing and keeping your form/rhythm should
body a bit better. be a bit easier.

30
WEEK 06, DAY 1
Prep Main Conditioning WOD Strength Accessory
400 Meter Tempo Run 15-Minute AMRAP Rx Weights Part 1
Into: 200 Meter Med Ball Run Med Ball: 20/14 Tempo Front Squats
2-3 Rounds 30 Russian Kettlebell Swings Kettlebell Swings & 10-8-8-6
10 Banded Good Morning 200 Meter Run Goblet Squats: 70/53
8 Tempo Air Squats 20 Goblet Squats Part 2
15-30 Seconds High Knees GHD Holds or Hollow Holds
Accumulate 2.5 Minutes

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For today’s prep, the 400-meter For the 200-meter med ball run, you may hold the med ball any Today’s strength accessory has two parts. For
run should be a little harder way you’d like. In the demo video, I hold it above my shoulder the first part, the weight should be heavy
than your usual prep run. Move while holding it with one hand. This method taxes the shoulders but manageable. Each tempo squat negative
at about 70% effort on this run. a little, but I find it to be the least awkward position. The second should take 3-4 seconds. Be explosive but con-
For the tempo air squats, each 200-meter run of the round will be done without the medicine trolled on the way up. Rest as needed between
negative should take 3-5 sec- ball. sets.
onds. The way up should be fast
but controlled. Aim for big sets on both the Russian kb swings and the goblet For part two, the goal is to accumulate 2.5 min-
squats. Use the runs to recover. Now, neither one of those tips utes of either GHD holds or hollow holds on the
should be taken to the extreme. The goal isn’t necessarily to do floor. To do this, grab your timer and start the
the kb swings and goblet squats unbroken and the runs at an clock every time you begin the exercise. Each
easy pace. Instead, aim for big but manageable sets with the time you stop to rest, press stop. Continue to
kettlebell. On the runs, push the pace but focus primarily on do this until the clock reaches 2:30.
recovery.
Rest as needed between parts one and two.

31
WEEK 06, DAY 2
Prep Main Conditioning WOD Gymnastics Accessory
3 Rounds Part 1: For Time Rx Weights 2-3 Rounds
6-10 Banded Lat Pull Downs 15-12-9 Part 1 5 Weighted Hanging Knee Raises
3-5 Pause Wall Facing Squats Deadlifts Deadlifts: 225/155 10 Toes-to Bar
6-10 Med Ball Thrusters 40 Double-unders after each round. 10 Alternating Plank Position Tempo
After part 1, rest 2 minutes, and Part 2 Knees-to-Elbows
Rest 30 Seconds B/w Rounds begin part 2. All Barbell
Movements: 135/95 Rest 1.5-2 Minutes Between Round
Part 2: For Time
12-9-6
Deadlifts
Hang Power Cleans
Thrusters

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

On the Med Ball Thrusters, To scale the 40 double-unders in part 1: 60 singles. Focus on controlled, steady movements on
focus on keeping your chest up. both the weighted hanging knee raises and
Keeping your elbows as high as The goal today is to move at a fast pace through both of these the alternating plank position tempo knees-
possible and maintaining the workouts. In order to do this, you’ll have to ensure you’re working to-elbows (as shown in demo videos). On
med ball as close your head as with the correct weight for you fitness level. In part 1, the deadlifts the plank position tempo knees-to-elbows
you can will help with this. should be moderately heavy. If you cannot do at least 3 sets of 7 on focus on keeping a slightly hollow position -
the first round of 21 deadlifts, consider decreasing the load. back is slightly rounded in the video).
On the Pause Wall Facing
Squats, pause for 4-5 seconds. On the second part, if you cannot do at least 2 sets of 6 on the first To scale toes-to bar:
Go as low as you can go with- 12 thrusters, consider decreasing the load. Knees-to-Chest or Knees-Over-Midline
out compromising your squat
position. This height will vary
depending on your mobility.
Usually, this means your arms
should remain extended (with-
out breaking at the elbows).
Also your toes should be point-
ing in the same direction as in
your natural squat position.
32
WEEK 06, DAY 3
Prep Main Conditioning WOD Functional Pump Accessory
2.5 Minute Easy Row For Time Rx Weights 3-4 Sets
Into: 40 Wall Balls Wall Balls: 20/14 8-12 Dumbbell Bent-over Flys
3 Rounds 30 Toes-to-Bar Alternating Back Rack 8 Strict Dumbbell Press
8 Scapular Push-ups 20 Alternating Back Rack Lunges: 95/65 4 Dumbbell Push Press
4-6 Glute Bridge Walk Outs Lunges
8 Alternating Squat Thoracic 50 Calorie Row Rest 1.5 Minutes Between Sets
Rotations 20 Alternating Back
30 Toes-to-Bar
40 Wall Balls

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

For the glute bridge walk-outs, Today’s main conditioning WOD is a chipper. Break up the reps You may use different weighted dumbbells for
on each rep, move through early. I’d rather you do bigger sets on the second half of the each of the movements. If possible, increase
three positions on per leg (as chipper than on the first. This is especially true on the toes-to- the weight on each set.
seen in the video). bar which tend to fatigue the quickest.

33
WEEK 06, DAY 5
Prep Main Conditioning WOD Engine Builder Accessory
Easy 5-Minute Run Into: 10-Minute AMRAP Rx Weights 6-minute tempo run
3 Rounds 15 Kettlebell Suitcase Kettlebells (for both 3-minute easy run
10 Elevated Glute Bridges Deadlifts movements): 70/53 5-minute tempo run
6 Alternating Single Leg Ele- 100’ Kettlebell Farmer’s Carry 2.5-minute easy run
vated Glute Bridge Holds 12 3’ Burpee Broad Jumps 4-minute tempo run
8 No Push-up Burpee-to- 2-minute easy run
Squat

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

For the Alternating Single Leg To get the most of today’s workout, the weight of your kettle- Today’s accessory workout is a gradual increase
Elevated Glute Bridge Holds, bells should be on the heavier side. As long as you can maintain from Week 4, Day 2’s Engine Builder.
pause at the top of each rep for good form on the deadlifts, feel free to push the weight a bit.
2-3 seconds. This is intended to be a ‘grunt work’ workout. Your grip should If you’ve been consistent with the Engine Build-
be one of the first things to fatigue. er Accessory work then you’re familiar with
For the No Push-up Burpee-to- tempo pace by now. If not, the goal of a tempo
Squat, focus on coming down On the burpee broad jumps, make two marks 3-feet apart. run is to run hard but controlled - at about 75%
in a perfect plank position - as These should be the marks you have to clear during the broad effort. You should finish each run as if you could
opposed to letting your hips jumps. If needed, bring these marks in a bit (2.5 or 2 feet, for go for a few more minutes. At no point should
sink or remain too high. example). However, once you commit to a distance, be strict on you feel like you’ve reached your max pace.
your reps once the workout starts. It’s easy to give yourself a Your breathing should be under control. Tempo
pass on jumping the full distance once you begin to fatigue. is not easy though. Push the pace as much as
you can while remaining ‘under control’.

34
WEEK 06, DAY 6
Prep Main Conditioning WOD Weightlifting Accessory
2 Minute Easy Row Into: 13-Minute AMRAP Rx Weights Every 2 Minutes for 5-6 Rounds
3 Rounds 8 Power Snatches Snatches & Overhead 1 Complex of:
8 Alternating Plate Shoulder 8 Overhead Squats Squats: 95/65 1 Pause Power Snatch
Halos 10 Calorie SkiErg 1 Hang Power Snatch
8 Overhead Plate Presses
15-30 Second Overhead
Plate Hold

Rest 30-seconds between

sets

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

Use a light plate for this prep: If you do not have a SkiErg, replace it with a 10 calorie bike. For the pause power snatch, pause right below
10-25lbs. This is preferable to a 10-calorie row since we rowed earlier this the knees for 2 seconds (as seen in the demo
week. Yes, it is a different stimulus as it primarily works the legs, video).
but that is okay.
Begin at 65% of your 1-rep max snatch and
Thirteen minutes is a long time when the majority of the reps increase the weight every round for 5-6 rounds
are barbell movements. Ideally, your strategy should revolve until you’ve reached a max complex for the day,
around the overhead squats. If possible, you want to do those
eight reps unbroken or in max two sets. Therefore, break the
power snatches as needed in order to make that happen - even
if you’re doing fast singles. Find a hard but comfortable pace on
the SkiErg.

35
WEEK 07, DAY 1
Prep Main Conditioning WOD Strength Accessory
2-3 Rounds For Time Rx Weights 2 Sets of Back Squat Walk-outs
6-8 Plate High Pull to Press to 10 Dumbbell Step-ups Dumbbell Step-ups: then:
Side Flys 15 Power Cleans 40/30 (Use 2 dumbbells, 3-4 Sets of 6-8 Tempo Back Squats
8 Squat Thoracic Rotations 20 Wall Balls one in each hand)
8 Empty Barbell Hang Power 25 Toes-to-Bar Box Height: 24/20
Cleans 20 Wall Balls Power Cleans: 135/95
30 Second Back Rack Elbow 15 Power Cleans Wall Balls: 20/14
Drive Flow 10 Dumbbell Step-ups

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NO COACH’S NOTES COACH’S NOTES COACH’S NOTES

To scale the toes-to-bar: knees-to-chest or knees-over-midline. First, complete the 2 sets of back squat walk-
outs with a 20-30 second hold. This should
For the dumbbell step-ups, use two dumbbells, one in each be done at 110-115% of your 1-rep max back
hand. One rep equals a step-up with each leg. 1,1,2,2, etc. In squat. It should be a heavy load. Keep your
other words, 20 alternating step-ups. back and core engaged. If possible, try not to
wear a belt for this part.
For most athletes, the dumbbell step-ups are going to be one
of the most challenging parts of this workout. For the first set of Then, complete 3-4 sets of 6-8 tempo back
step-ups, move at a controlled pace and break rest as needed. If squats. Begin at a moderate weight (around
you move too quickly through these 10 opening reps, your up- 60-65% of you max). The negative portion of
coming power cleans and wall balls are going to suffer greatly. the lift should take 3-4 seconds. You should
Begin to push the pace after the first set of step-ups and gradu- increase weight each set if possible.
ally increase the intensity as you move through the workout.
Rest as needed between all sets.

36
WEEK 07, DAY 2
Prep Main Conditioning WOD Gymnastics Accessory
3 Rounds For Time Rx Weights 30-Seconds On/15-Seconds Off For 3-4 Rounds
4-6 Complexes of 1 400 Meter Run Deadlifts: Ring Rows
Prisoner Squat to 2 20 Deadlifts 225/155
Squat Thoracic Flexion 20 Burpee Pull-ups 30-Seconds On/15-Seconds Off For 3-4 Rounds
& Extension 400 Meter Run Ring Turnovers
6-8 Empty Barbell Seat- 15 Deadlifts
ed Good Mornings 15 Burpee Pull-ups 30-Seconds On/15-Seconds Off For 3-4 Rounds
6-10 Alternating Plank Ring Muscle-ups
400 Meter Run
Position Front Raises
10 Deadlifts
10 Burpee Pull-ups
Rest 30 Seconds Be-
tween Rounds
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NO COACH’S NOTES COACH’S NOTES COACH’S NOTES

The burpee pull-up is actually one of For each section, complete 3-4 sets of 30-seconds of max reps of the move-
the more challenging and beneficial ment followed by 15-seconds of rest. Start the next round immediately
movements we do. The goal isn’t to do a after the 15-second rest period.
burpee, jump to the bar, and do a pull- Rest no more than a minute between exercises (when transitioning be-
up. Instead, the goal is to jump INTO the tween ring rows and ring turnovers, for example).
pull-up - that requires a lot more explo- The ring rows can be done with your legs extended (this is a bit hard and is
siveness out of the burpee. I want you demoed in the video) or with your feet flat on the ground.
to minimize the amount of pulling you Focus on quality reps here. The goal is to:
need to do to get your chin over the bar. -Build strength and learn to engage the lats on the ring rows
When you begin to fatigue, this becomes -Practice your hip drive/thrust and turnover speed/technique on the ring
increasingly difficult (and eventually turns turnovers
into a full pull-up). -Put everything together on the ring muscle-ups
To do this properly, when standing under Tips
the bar with your hands extended toward On the ring rows, focus on keeping your core tight and your hips in line
the sky, there should be at least a few with your body. Do not let your hips sink. Engage your lats as you pull the
inches between your hands and the pull- rings right under your chest.
up bar. The higher the bar, the better the On the ring turnovers, initiate the upward movement with your hips (in-
workout - as long as you can complete the stead of with your arms). Focus on a quick turnover and landing in a full
movement correctly. dip.

37
WEEK 07, DAY 3
Prep Main Conditioning WOD Functional Pump Accessory
3 Rounds For Time Rx Weights 3-4 Sets of:
30 Second Lat Foam Roll 12 Squat Cleans Squat Cleans by Round: 8-12 Bent-Over Dumbbell Back
(Per Side) 10 Bar Facing Burpees Over-the-Bar 135/95 Rows (per side)
10 Empty Bar Thrusters -Rest 1.5 Minutes- 165/115 16-20 Alternating Dumbbell
30 Second Squat Position 185/130 Front Raises
10 Squat Cleans
Front Rack Elbow Drive 220/155
10 Bar Facing Burpees Over-the Bar
Flow Rest 1.5 minutes between sets.
-Rest 1.5 Minutes-
8 Squat Cleans
10 Bar Facing Burpees Over-the-Bar
-Rest 1.5 Minutes-
6 Squat Cleans
10 Bar Facing Burpees Over-the-Bar

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

For both the lat foam roll This workout should start moderately light and increase to a heavy load - even Go as heavy as possible without
and the front rack elbow if scaled. You can scale the weights one of two ways: sacrificing form. Try to increase the
drive flow, move through weight each set. The weight for the
the exercises focusing more Method 1: back rows should be heavier than
on the areas that need the Decide what weight you want to finish with. This should be a weight that you the weight for the front raises.
most work. Try to keep a full need to do singles at and possibly rest a few seconds before attempting the
grip on the bar as you move next rep. Once you’ve decided the weight you want to finish at, decrease the
through the elbow drive load about 15% each round. For example, if you decide you want to do the last
flows. round at 200/140, then your third round would be at 170/120 (15% less than
200/140).

Method 2:
The other way to scale is based on your max squat clean. This method is more
straightforward but requires that you have a legitimate 1-rep max established.
Round 1: 50%
Round 2: 60%
Round 3: 70%
Round 4: 80% 38
WEEK 07, DAY 5
Prep Main Conditioning WOD Weightlifting Accessory
1.5 Minute Tempo Row 24-Minute AMRAP Rx Weights Part 1
Into: 300 Meter Row Dumbbell Overhead Walking Every 1.5 Minutes for 4 Rounds
3 Rounds 30’ Dumbbell Overhead Lunges: 50/35 2 High Hang Power Snatches
10 Plate Overhead Stand- Walking Lunges Russian Kettlebell Swings: 50/35 2 Drop Snatch or Snatch Balance
ing-to-Kneeling 20 Russian Kettlebell Swings Box Jumps: 24/20 -Then-
10 Plate Calf Raises 10 Box Jumps
Part 2
10-15 Second Leg Swings
Every 2 Minutes for 4 Rounds
(per side)
1 High Hang Squat Snatch

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

The 1.5-minute tempo row Today’s workout is a little longer than usual. Every once in a while we For the first part, start with an empty bar
at the beginning of the prep incorporate 20+ minute conditioning pieces. These are great for your and, over the course of the four rounds,
should be done at a hard overall fitness and also improve your mental fortitude and your ability to increase weight slowly without surpass-
but controlled effort. pace a workout. ing 50% of your 1-rep max snatch. For the
second movement of the complex, you
The Plate Overhead Stand- Consistency is key in long workouts like these. If you’ve been doing our may do a Drop Snatch (this movement
ing-to-Kneeling should be tempo Engine Builder workouts (usually programmed on Fri or Sat), then goes from the standing position straight
alternating. For example, on you’re familiar with the pace/feel you should keep in this 24-minute AM- into the snatch catch) or a Snatch Balance
the first rep come down on RAP: 70-75% effort, hard but controlled; make sure your breathing and (this movement adds a slight dip before
your right side first. On your heart rate remain under control for the majority of this workout. going into the catch - many athletes are
second rep, come down on more comfortable with this movement).
your left side first. The goal: Negative splits. Both movements are shown in the demo
Getting negative splits means that the time it takes for you to finish each video.
On the Plate Calf Raises round should decrease as you move through the workout. The one excep-
come to a short pause at tion I would make is that your first round can be slightly faster than your For the second part, start at 65% of your
the top of each rep. second round. max snatch and increase to a max for the
day over the course of the four rounds.
This type of pacing takes practice. This is training - even if your times per
round aren’t anywhere near the ideal negative splits, that’s okay! As long
as you make the effort and learn from it, then you’re improving!
39
WEEK 07, DAY 6
Prep Main Conditioning WOD Engine Builder Accessory
50 Double-unders Into: For Time Rx Weights 3-5 Sets of:
2-3 Rounds 21-15-9 Thrusters: 95/65 250-Meter Hard Row
10 Alternating Squat Thorac- Thrusters 2-Minute Tempo Run
ic Rotations Double-unders x 2 (42-30-18) 2-Minute Easy Run
8 Plate Hold Squats -Rest 2 Minutes-
6 Alternating Overhead Plate Rest 1-minute between sets.
21-15-9
Lunges
Air Squats
Double-unders x 2 (42-30-18)
-Rest 2 Minutes-
30 Thrusters
40 Air Squats
50 Double-unders

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

For the Alternating Squat To scale the double-unders: The 300-meter row should be done at full
Thoracic Rotations hold for 1 On parts 1 & 2: 80-40-20 singles, instead of 42-30-18 double-un- effort. Immediately after the row, begin your
or 2 seconds at the top of each ders. 2-minute tempo run (this is a 75% effort run,
rotation. With each rep, try to On part 3: 100 singles, instead of 50 double-unders. hard but controlled). Finish the set with a
increase your range. 2-minute recovery run.
For the Plate Hold Squats, you Today we’ll be doing a 3-part interval workout. Your goal is to
may do these with your elbows go at about a 90% effort on each part. Doing part 1 at 100%
bent or your arms extended. For effort, for example, will take away too much from your ability to
extra core engagement, pause push in the following two sections. Be a little conservative but
at the bottom for 1-2 seconds. push the pace and use the 2-minutes of rest to recover as much
See video for demo. as possible.

40
WEEK 08, DAY 1
Prep Main Conditioning WOD Strength Accessory
20 Calorie Bike Into: For Time Rx Weights Every 2 Minutes for 4
3 Rounds 30 Goblet Squats Goblet Squat: 70/53 Rounds
15-20 Seconds of High Knees 20 Calorie Row Devil Presses: 40/30 Deficit Deadlifts
3-5 Wall Squats with a 4-5 15 Chest-to-Bar Pull-ups Round 1: 12 reps
Second Pause 20 Devil Presses Round 2: 10 reps
8 Kettlebell Good Mornings 15 Chest-to-Bar Pull-ups Round 3: 8 reps
20 Calorie Row Round 4: 6 reps
30 Goblet Squats

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

To prep for workouts like To scale, the chest-to-bar pull-ups you may do regular pull-ups (chin over bar). The goal of this strength work-
today’s--chippers with little To scale further you can do chest-to-bar pull-ups with a light band or jumping out is to increase the weight
weight--a quick prep that gets pull-ups with a controlled negative. Keep in mind, in a workout like this one, on each set as we decrease the
you ready for the first move- it’s easy to ‘overuse’ the band, especially when you’re trying to move quickly reps. Aim for a 2-4” deficit (a
ment of the workout (in today’s through the workout. If you are using a band, make sure it challenges you and 25 or 45lb plate usually works
case, goblet squats) is all that forces you to do some of the pulling. Remember: the band is there to assist you, well).
is needed. When you begin the not to pull you over the bar easily.
chipper, you’ll notice that every As is the case with any chipper workout like this one, the key is how you break
exercise will warm you up for up the reps at the beginning of the workout. On the goblet squats, I suggest
the one that follows. For ex- breaking them up in at least sets of 15 or 10. Push the pace a bit on the calorie
ample, after the 20 calorie row, row. How you break up the reps on the chest-to-bar pull-ups is going to depend
you’ll be ready for the pull-ups. on your skill level (rather than your endurance). Regardless of your skill level,
However, if you’re not fully con- get through these as quickly as possible. The devil presses in the middle of this
fident in your C2BPU, it may be workout are pure “grunt work,” so keep a consistent pace with minimal rest. If
a good idea to go through a few you need to rest on these, rest at the bottom of the burpee, while still holding
reps before the workout to nail on to the dumbbells.
your movement pattern down.
For the second half of the workout, push the pace as much as you can. Go hard
on the calorie row - about an 80% effort. The final 30 goblet squats are a finish
line sprint - even if you have to break them up, focus on short rests and faster
reps than the first 30 goblet squats. Of course, this won’t be easy as you’re com-
ing off of a fast(ish) 25 calorie row. This is where we test your mental grit.

41
WEEK 08, DAY 2
Prep Main Conditioning WOD Gymnastics Accessory
3 Rounds 10-Minute AMRAP Rx Weights 5.5 Minute AMRAP
2-3 Complexes of 1 Wall 12 Overhead Squats Overhead Squats: 95/65 10 Toes-to-Bar
Facing Squat + 4 Alternating 5 Bar Facing Burpees Over-the Dumbbell Shoulder-to- 10 Ring Rows
Push-backs + 4 Shoulder Bar Overhead: 50/35 (Use
Presses 12 Dumbbell Shoulder-to- 2 dumbbells, 1 in each
25’ Med Ball Overhead Walk Overhead hand)
(per arm) 5 Bar Facing Burpees Over-the
6-8 Pass Throughs Bar

Rest 30 Seconds Between

Rounds

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

Yesterday we did wall squats for The dumbbell shoulder-to-overheads can be done as strict To scale toes-to-bar: Knees-to-chest or knees-
the prep. Today we’ll do a more presses, push presses, or push jerks (as seen in the demo video). over-midline
advanced version by adding Depending on how the weight feels for you, I’d recommend
push-backs and shoulder press- starting with push presses and switching to push jerks once you Do not underestimate this gymnastics accesso-
es. begin to fatigue. If you’re strong enough to begin with strict ry workout. Both the toes-to-bar and ring rows
presses, I’d recommend doing so. The stricter the movement, should get pretty hard toward the end of this
On the pass-throughs, focus the more you’ll be able to keep your heart rate from spiking. AMRAP (or sooner!). On both movements, focus
on bringing your arms closer on engaging your lats - especially when you
as you move through the reps/ All three movements in this workout are going to fatigue your begin to fatigue.
rounds. shoulders. I recommend bigger sets on the overhead squats,
keeping a steady pace on the burpees, and breaking up the To scale the ring rows, you may do them with
shoulder-to-overhead as needed. For one, shoulder-to-over- your knees bent and your feet flat on the
heads will likely tax your shoulders more than any other move- ground.
ment today. Second, it is much easier to break and restart that
movement than it is the overhead squats. After every break of
the overhead squats you’ll have to either snatch the bar or clean
and jerk it overhead.
42
WEEK 08, DAY 3
Prep Main Conditioning WOD Functional Pump Accessory
1.5 minute tempo run Every 2 Minutes for 6 Rounds Rx Weights 3-4 Sets of:
into: 9 Thrusters Thrusters: 95/65 8-12 Close Grip Bench Press
2-3 Rounds 9 Box Jump Overs Box Jump Overs: 24/20 Accumulate 30-Seconds GHD Hold or 30-Seconds
8 Total Body Extensions 20 Double-unders Russian Kettlebell Hollow Hold
10 Alternating Side Max Russian Kettlebell Swings: 53/40
Reaches Swings in the Remaining
10 Standing Thoracic Time
Flexion & Extension
20-30 Second Lunging Rest 30 seconds between
Hip Flexor Flow (per side) rounds.

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

This prep is about listening To scale the 20 double-unders: 30 singles Load the weight for the close grip bench press by
to your body and focusing feel (heavy but comfortable). If possible, increase the
on the areas that need the The main goal of this workout is to train your mental forti- weight each set as you decrease reps. Your grip should
most attention. Start with tude. Whether you have a lot of time to do Russian kettlebell be shoulder-width apart. Focus on keeping your
a 70-75% effort run - this swings in the first round or no time at all, the first 2 minutes elbows close to your body to engage the triceps as
should be hard but con- shouldn’t feel too difficult. I want you to hold on to the ket- much as possible.
trolled. For the total body tlebell for as long as you can - even if you think it’s going to
extensions, reach up and take away from the later rounds. You may do GHD holds or hollow holds for the core
slightly back. For the alter- exercise. If you choose to do hollow holds, you can do
nating side reaches, focus Don’t worry about your performance in the later rounds. them with your arms above your head or by your side
on opening up your lats I want to push your limits (mental or otherwise) with this (as seen in the demo video). The GHD hold is going to
and rib cage area. For the workout. be the most difficult of the given options. The hollow
lunging hip flexor flow, set a hold with arms to your side is going to be the easiest.
timer for 20-30 seconds and In the next 5 rounds, try to do the first 3 movements as un-
simply flow through the broken as possible. Think of each round as its own indepen- The goal is to accumulate 30-seconds. Grab a stop-
movement focusing on your dent workout. watch and start the clock at the beginning of your
tightest areas. With each hold. When you stop, stop the clock. Continue until
round, you should begin to If you run out of time on any round and do not complete your clock reads at least 30 or 35 seconds. You may
feel more comfortable and any Russian kettlebell swings, that’s okay! At the two minute want to do 35 seconds to account for the clock run-
begin to connect with your mark, move on to the next round. ning while you’re starting and stopping the time.
body a bit better. 43
WEEK 08, DAY 5
Prep Main Conditioning WOD Weightlifting Accessory
Today’s prep is going to be a little different as it is focused primarily Part 1: For Time Rx Weights Part 2:
on the second part of today’s workout: the max power clean. 15 Power Cleans Power Cleans: 8-minutes to find a max power clean.
Start by getting your body temperature up and working a little bit 30 Wall Balls 135/95
of a sweat. This could be a short bike, run, or row. Or it can be some- 12 Power Cleans Med Balls:
thing like:
24 Wall Balls 20/14
2-3 rounds
9 Power Cleans
8-10 Air Squats
12-20 Alternating High Knees 18 Wall Balls
5-10 Push-ups
WATCH WATCH WATCH

COACH’S NOTES COACH’S NOTES COACH’S NOTES

After warming up your body, we’ll start prepping for the cleans by After completing this workout, rest 2 Begin this portion 2 minutes after finishing
moving through: minutes and begin part 2. part 1. You may begin to load the weight
1. Hang Power Cleans + Back Rack Elbow Drives for your first lift during the 2-minute rest
For this part, I want you to start with an empty bar and increase the This is a relatively quick workout. For period.
load to the same weight you’ll be using for part 1 of the workout. the first two rounds, plan your breaks
135/95 if you’re going Rx. It can look something like this (assuming before the workout and adjust as need- Rest as needed between lifts. Do not rush
you’re doing the workout with 95lbs): ed. Ideally, once you plan your breaks, it. Start at a heavy weight that you’re
4 hang power clean + 15 sec back rack elbow drives @ 45lbs you shouldn’t break any less than that. confident you won’t miss. From there, add
4 hang power clean + 15 sec back rack elbow drives @ 60lbs If needed though, you may break more weight by feel. Be smart, but not over-con-
3 hang power clean + 15 sec back rack elbow drives @ 75bs often. For example, let’s say I’m going servative. More often than not, athletes
2 hang power clean + 10 sec back rack elbow drives @ 95lbs to do this workout and plan to do 8/7 find they probably should have gone a little
on the power cleans and 20/10 on heavier and get to the 8-minute time cap
If you’re not comfortable taking heavy weight from the front rack to the wall ball for the first round. After not having reached a true max for the day.
the back rack, you can do the elbow drives in the front rack position. starting, even if I feel great, and want to
do the first set of wall balls unbroken, Why are we doing a max lift after a condi-
2. Clean Pulls I’m going to stick to the plan I made. tioning workout?
Once you’ve completed the first exercise, add weight, and begin However, if I notice 10 reps into the wall
doing some clean pulls. You can do 2-3 pulls at each weight. I recom- balls that I need to break more often, Sometimes, especially for athletes not used
mend doing 4 sets of this and finishing at your max clean. So it can then I will. to lifting heavy, doing a max lift after a con-
look like this (assuming your max is 200lbs): ditioning WOD alleviates some of the stress
3 reps @ 165 Do not plan your rep scheme for the associated with max lifts. Likely, this is due
3 reps @ 180 last round (9 power cleans and 18 wall to a combination of fatigue (too tired to
2 reps @ 190 balls). Do this round by feel. Remem- overthink), endorphins, and simply being
2 reps @ 200 ber, this is your last push. in the moment. So, believe in yourself and
good luck! 44
WEEK 08, DAY 6
Prep Main Conditioning WOD
2-3 Rounds For Time Rx Weights
10-15 Seconds Fast Mountain Climbers 2 Rounds Snatches: 75/55
15-30 Seconds Deep Mountain Climbers 20 Calorie Bike
1-Minute Tempo Bike 400 Meter Run
5-10 Empty Barbell Hang Snatches -Rest 2 Minutes-
2 Rounds
15 Calorie Bike
20 Snatches
-Rest 2 Minutes-
1500 Meter Row

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COACH’S NOTES COACH’S NOTES

You don’t need much of a warm-up for today’s workout. If you’re looking at this workout and thinking, “No thanks!”, then it’s probably the exact
The focus of this prep is simply to bring your body tem- type of workout your fitness is missing. The toughest part for most athletes is probably
perature up and to open up your hips/stride for the bike going to be the final 1500-meter row - especially if you push it.
and run. We also want to get your body ready for the
power snatches - even though you will be warmed up by On the first two rounds, bike as hard as you can without sacrificing the second move-
the time you get to that movement. ment. For example: In the first round, you’ll be biking and running. I want you to bike as
fast as you can while still being able to run at a 70-75% effort pace. If you bike at a 100%
As you move through the deep mountain climbers, focus sprint, you’re probably not going to be able to run that hard (or keep a good pace on your
on getting deep into the position by driving your hip low- snatches in the second round).
er and lower toward the ground with each rep.
On the row, I suggest focusing on strong pulls (versus a high stroke rate). Consistency in
The bike should be done at a pace that’s harder than ‘easy’ your pace is key here. Keep an eye on your pace per 500-meters and try not to let it devi-
but slower than your workout pace. I’d recommend a 70% ate too much.
tempo pace. The pace should be fast enough where you
feel like you’re going hard, but not fast enough where Due to the nature of this workout, there’s no Engine Builder accessory this week.
you feel yourself getting fatigued during the 1-minute
session.

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WEEK 09, DAY 1
Prep Main Conditioning WOD Strength Accessory
400 Meter Run Into: 10-Minute AMRAP Rx Weights 3 Sets of:
3 Rounds 6 Dumbbell Snatches (per Dumbbell Snatches: 8-6-6 Tempo Front Squats
5 Tall Box Jumps side) 50/35 -rest 30 seconds-
5 Kettlebell Hang Clean & 8 3’ Burpee Broad Jumps Burpee Broad Jumps: 16-14-12 Kettlebell Good Mornings
Press (Per arm) 10 Alternating Dumbbell 3-feet
15-20 Seconds Fast Mountain Step-ups Dumbbell Step-ups: Rest 1:00-2:00 minutes between sets.
Climbers 40/30 (Use 2 dumbbells,
one in each hand)
Dumbbell Step-up Box
Height: 20/18

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

Select the box height and Today’s workout is meant to challenge your muscular endur- To do this accessory, start with the first set of 8
kettlebell weight by feel. The ance. All three movements, even the 3’ burpee broad jumps, are tempo front squats then rest 30 seconds. After
goal here is to warm your body intended to tax your shoulders, core, or quads. For this type of the 30 seconds of rest, begin your first set of 16
up and prepare yourself for workout, it’s usually best to take short breaks often (especially kettlebell good mornings. Your next set will be
today’s main movements. So, at the beginning). As you move through the workout and begin 6 tempo front squats, 30 seconds rest, and 14
don’t go too heavy on the clean to feel how your body is responding to the workout, begin to kettlebell good mornings. Your last set will con-
and press or challenge yourself push the pace and reps a bit more. sist of 6 tempo front squats, 30 seconds of rest,
too much on the tall box jumps. and 12 kettlebell good mornings. After each
A light to moderate weight is For the DB snatches, complete 6 reps with one arm before start- set, rest at least 1 minute before starting your
best. ing the reps with your other arm. For the step-ups, complete a next set. Do not rest more than 2 minutes.
total of 10 alternating reps. Notice that the Rx DB weights are
different for the snatches and step-ups. The weight should be challenging but should
not make you sacrifice your form. If possible,
try to increase weight each round.

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WEEK 09, DAY 2
Prep Main Conditioning WOD Gymnastics Accessory
1.5 Minute Tempo SkiErg For Time Rx Weight 3-4 Rounds
Into: 20-16-12 Deadlifts: 225/155 40 Seconds Max Chest-to-Bar Pull-up w/ a
2-3 Rounds Deadlifts Controlled Negative
20-30 Seconds of Hamstring Calorie SkiErg x 1/2 (10-8-6) 20 Seconds Rest
Walkouts Handstand Push-ups 40 Seconds Max Hanging Weighted Knee
20-30 Seconds of PVC Pass Calorie SkiErg x 1/2 (10-8-6) Raises
Throughs 20 Seconds Rest
6-10 Banded Good Mornings

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

Start this prep with a hard but To Scale/Modify The chest-to-bar pull-ups should be done as
controlled SkiErg. If you do not Handstand Push-ups: Box Pike Push-ups or Push-ups (if you do not strict as possible. However, you can use a small
have a SkiErg, row or run (do want to get inverted). kip (as shown in the demo video) or use a band
whichever you will be doing in If you do not have a SkiErg, you may row or run. If you are rowing, if needed. The negative (the way down) should
the workout). do not change the calories. If you are running, run 300, 250, and take 2-4 seconds - just make sure to control the
200 meters. descent as much as possible.
Then, complete 2-3 rounds of
the second part of the prep. On For this workout, I recommend breaking up the reps in round The hanging weighted knee raises can be done
the hamstring walkouts, focus 1, then aiming for bigger sets starting on the second round. Of without weights if needed. If you’re doing them
on keeping your hips up and course, if either one of these movements (DL/HSPU) are a strength without weights, try not to kip and control
your glutes engaged. On the for you, then going unbroken from the beginning is ideal. both the way up and the way down. Whether
pass-throughs, bring your arms For the first round of deadlifts, 7-7-6 is a great starting point. If or not you decide to use weights--try to control
closer together as your shoul- you are stronger at this lift, then do bigger sets. If deadlifts are a the exercise as much as possible. If you can, try
der mobility improves. Finally, weakness for you, do smaller sets. In the second round, your sets increasing the weight each round.
on the banded good mornings, should be relatively bigger. If you did 7-7-6, then I’d recommend,
focus on your hamstrings, glu- 8-8, for example. Finally, I’d aim for an unbroken set of the final
tes, and low back as you per- round. However you decide to do it, I recommend you try to do
form your reps. bigger sets toward the latter half of this WOD; this applies to the
handstand push-ups as well.

On the SkiErg, keep a consistent hard pace early on, and begin to
push toward the second half as the calories decrease.

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WEEK 09, DAY 3
Prep Main Conditioning WOD Functional Pump Accessory
2-3 Rounds For Time Rx Weights 3-4 Sets of:
6-8 Plate High Pull to Press to 15 Hang Power Cleans H. Power Cleans: 135/95 30 Seconds of Renegade Rows + Push-ups
Side Flys 20 Toes-to-Bar R. KB Swings: 70/53 -rest 15 seconds-
8 Squat Thoracic Rotations 25 Russian Kettlebell Swings Wall Balls: 20/14 30 Seconds of Side Raises + Front Raises
8 Empty Barbell Hang Power 50 Wall Balls
Cleans 25 Russian Kettlebell Swings Rest 30-60 Seconds Between Sets
30 Second Back Rack Elbow 20 Toes-to-Bar
Drive Flow 15 Hang Power Cleans

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NO COACH’S NOTES COACH’S NOTES COACH’S NOTES

This is a very grip intensive workout. The only time your grip will Focus primarily on your form in the accessory
get a bit of a rest is during the wall balls. Therefore, it’s important workout (as opposed to the weight). Start with
to break up your reps early on, even if you feel good; If not, it’s a light to moderate weight and increase over
going to be very hard to hold onto the kettlebell (and toes-to-bars/ the course of the 3-4 sets, if possible. It’s likely
power cleans) during the second half of this workout. you will need to use different weights for each
exercise.
If possible, hook grip during the hang power cleans. If you’ve never
hook gripped before, test it out before the workout starts. Even For both movements, it’s important to keep a
if you find that you can only maintain a hook grip for the first few tight core during your lifts. If needed, you may
reps, it can still help delay your forearms from fatiguing. scale the Renegade Rows + Push-ups by doing
them on your knees.
For the 50 wall balls, I suggest big sets. The main muscles used
in this movement (quads and shoulders) aren’t taxed too much
during the rest of the workout.

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WEEK 09, DAY 5
Prep Main Conditioning WOD Weightlifting Accessory
Today’s prep is a little different 3 x 5-Minute AMRAP Rx Weights Every 2 Minutes for 5-6 Rounds
than usual. 8 Thrusters Thrusters: 95/65 1 Power Clean
10 Alternating Front Rack Front Rack KB Lunges: 50/35 1 Hang Power Clean
1. First, I want you to do a 2-3 Kettlebell Lunges (use 2 kettlebells, one in 1 Jerk
minute easy run, bike, row, or
40 Double-unders each hand)
ski.
2. Next, I want you to do a short Rest 2 Minutes Between
interval workout: AMRAPs
3 x 1-minute tempo run, bike,
row, or ski. Rest 30 seconds
between sets. Your tempo pace WATCH WATCH
should be hard but controlled -
70-75% effort. COACH’S NOTES COACH’S NOTES
3. Warm up to the weights you’ll To Scale 40 Double-unders: 60 Singles Start at about 65% of your max clean and jerk
be using in the workout and and increase to a heavy complex for the day.
complete 1 round of today’s This workout consists of 3 sets of 5-minute AMRAPS. For the last Increase a small amount each set - try to avoid
workout: few workouts, I’ve either wanted you to go hard at the beginning big jumps as much as possible.
8 Thrusters or at the end of the WOD. Your goal with this workout is to remain
10 Alternating Front Rack consistent throughout each set. Split jerks or power jerks are acceptable.
Kettlebell Lunges
40 Double-unders Try to break up the thrusters in no more than 2 sets (4/4, for exam- Today is the first time we re-do a weightlifting
ple). Having to do an extra clean for 1 or 2 reps is a waste of energy. accessory. We did this same complex on Week
Go at a tempo pace and time For the front rack lunges, try to do these as unbroken as possible 4, Day 6. If you recorded your weights, look
how long it takes you to - even if you have to stop and rest with the KBs in the front rack back at what you lifted to set your goals ac-
complete the round. Again, this position. Dropping the kettlebells to rest and then bringing them cordingly for today.
is hard but controlled, 70-80% from the floor to the front rack position is often more tiring than
effort. In other words, a pace just resting in the front rack.
you think you can maintain
for 5 minutes. This is going to Keep an eye on the clock as you move through this workout. Your
be your target pace for each goal is to finish each round (in all three sets) ± 5-10 seconds from
round in today’s workout ± 5-10 the target time you established in the prep. If you find yourself
seconds. going too fast or too slow, adjust in the following round as needed.

49
WEEK 09, DAY 6
Prep Main Conditioning WOD Core Accessory
2-3 Rounds For Time Accumulate 2-3 Minutes of GHD Sit-up
15 Seconds Lateral Leg Swings (per 800 Meter Run Hold or Hollow Holds
side) 20 Burpee Pull-ups
15 Seconds Forward Leg Swings 20 Push-ups
(per side) 600 Meter Run
6 Tempo Prisoner Air Squats 15 Burpee Pull-ups
20 Seconds Fast Mountain Climbers 15 Push-ups
10 Seconds Deep Mountain Climb-
400 Meter Run
ers
10 Burpee Pull-ups
10 Push-ups

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

For both the lateral and forward leg To scale the push-ups, you can do them with your knees on You may do GHD holds or hollow holds for
swings, control the negative portion the ground, instead of with your legs extended. the core exercise. If you choose to do hollow
(the part where you bring your leg back holds, you can do them with your arms above
down toward your body). Pace yourself during the first round of this workout. When your head or by your side (as seen in the demo
you start the second round (on the 600-meter run) begin to video). The GHD hold is going to be the more
On the prisoner air squats, interlock push the pace. This is probably going to be your toughest difficult option. The hollow hold with arms to
your fingers behind your head, keep round. The third round should be a “sprint” pace (or as close your side is going to be the easiest.
your wrists straight and push your to a sprint pace as possible).
elbows slightly back, and focus on The goal is to accumulate 2-3 minutes. Grab a
keeping your chest up. The only movement that needs to be broken up in the stopwatch and start the clock at the beginning
workout is the push-ups. If you can do them unbroken, of your hold. When you stop, stop the clock.
that’s the goal. The total reps aren’t high in this workout, so Continue until your clock reads at least 2 min-
don’t be too conservative. However, you don’t want to hit a utes.
wall and go from doing sets of 10 to sets of 1 or 2.

50
WEEK 10, DAY 1
Prep Main Conditioning WOD Strength Accessory
Part 1: 2-3 Rounds For Time Rx Weights Back Squats
10-15 Seconds of Fast Mountain 6 Rounds Squat Cleans: 80% of Your Max 50% x 20 reps
Climbers 3 Squat Cleans Clean 55% x 16 reps
10-15 Seconds of Deep Stretch 6 Box Jumps Box Jumps: 24/20 60% x 12 reps
Mountain Climbers 9 Toes-to-Bar
6 Hang Power Cleans
20-30 Second Back Rack Elbow Rest 1 Minute Between
Drives Rounds
Part 2
1 Squat Clean increasing in weight
until you get to the weight you’ll be
doing in the main workout.
WATCH WATCH WATCH

COACH’S NOTES COACH’S NOTES COACH’S NOTES

Today’s prep should focus almost If you do not have a max clean, load the bar to a challenging but doable Percentages are based on your
entirely on getting you ready for the weight. Ideally, this is a weight you should have to do singles at and 1-rep max back squat. If you do not
heavy squat cleans you’ll be doing in under fatigue need at least 5-10 seconds of rest between reps. know your max back squat, for the
the main workout. first set, load the bar to a weight
To scale the toes-to-Bar: knees-to-chest or knees-over-midline. that is relatively easy for the
After completing part 1, begin part 2. first 10 reps or so, then becomes
Start with an empty bar and increase This is a six round interval workout that is intended to be heavy. The increasingly challenging as you
the weight over 5-10 sets (depending squat cleans should be the most challenging part of this session. The move through your next 10 reps.
on how much weight you’ll be lifting). box jumps and the toes-to-bar should allow you to push the pace since Increase weight for the sets of 16
Rest between 15-60 seconds between they are low rep and are followed by a rest period. Focus on your form and 12 by feel.
lifts (shorter for the lighter weights, and keeping a steady pace on the squat cleans. Go as hard as possible
longer for the heavier ones). on the following two movements. Today’s main workout should have
For example, if you’re lifting 185lbs in been heavy/challenging. As such,
the workout, then your Part 2 Prep can This workout is not meant to be one where your breathing or heart rate it’s better to train our strength
look like this: is consistently high; the minute of rest between intervals should be endurance than to further test our
45lbs (just the bar), 95lbs, 135lbs, enough to help you reset/recover. Your strength, however, should begin body with heavy squats or dead-
160lbs, 170lbs, 180lbs, 185lbs to diminish as you move through the rounds. lifts.

51
WEEK 10, DAY 2
Prep Main Conditioning WOD Gymnastics + Core Accessory
2 Minute Easy Row or Run 12-Minute AMRAP Rx Weight 6-8 Minute EMOM
Into: 9 Strict Barbell Presses Strict Barbell Press: 95/65 Even Minutes: Max Parallette L-sit Holds
3 Rounds 12 Pull-ups Odd Minutes: 5 Ring Muscle-ups or 5 Ring
8 Alternating Plate Shoul- 30 Double-unders Rows + 5 Ring Turnovers
der Halos
8 Overhead Plate Presses
15-30 Second Overhead
Plate Hold

Rest 30 Seconds Between

Rounds

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

Use a light plate for this To scale the 30 double-unders: 45 singles. On the even minutes (0-1, 2-3, 4-5), your goal is to
prep: 10-25lbs. To scale the pull-ups you may use a band to assist your pull. If you hold a parallette L-sit hold for as long as possible.
are using a band, make sure it challenges you and forces you to do You can stop and rest as many times as needed
some pulling (instead of the band doing the majority of the work during the minute.
for you). Remember, the band is just there to assist you.
On the odd minutes (1-2, 3-4, 6-7) you will be do-
Each round of today’s workout begins with strict barbell work. As ing one of two things: 5 ring muscle-ups (Rx) or 5
such, it’s important that you break your sets up from the begin- ring rows + 5 ring turnovers. Feel free to reduce the
ning. When doing strict work, you’ll find that once your muscles hit number of reps you are doing if you cannot finish
a wall, it’s very difficult to connect even a few reps. I recommend the 5 reps within the minute.
being conservative from the start of this workout and doing some-
thing like sets of threes - especially since you’re targeting almost 6-8 minute EMOM (3-4 sets) depending on how
the same muscle groups in the next two movements. much time you have and how you feel.

On the pull-ups and double-unders, go by feel. If you’re good at To do the parallette holds correctly, make sure your
pull-ups, going unbroken or breaking them up in two sets would hips are in line or behind your shoulders when you
work well. The same thing goes for the double-unders: unbroken raise your legs. To scale this exercise, you may do
or in two sets if you’re really proficient at them. Remember, for the hold with both legs extended, with one leg
most of you, this workout will revolve around the strict barbell on the ground supporting you. If doing the scaled
presses. version, make sure to switch legs at even intervals
(as shown in the demo video).
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WEEK 10, DAY 3
Prep Main Conditioning WOD Engine Builder Accessory
3 Rounds For Time Rx Weights 800 Meter Easy Run
2-3 Complexes of 1 Wall 3 Rounds Hang Power Snatches: 95/65 6 Minute Tempo Bike
Facing Squat + 4 Alter- 15 Hang Power Snatches Overhead Squats: 95/65 600 Meter Easy Run
nating Push-backs + 4 20 Overhead Squats 5 Minute Tempo Bike
Shoulder Presses 25 Calorie Row
400 Meter Easy Run
25’ Med Ball Overhead
4 Minute Tempo Bike
Walk (per arm)
6-8 Pass Throughs

Rest 30 Seconds Between

Rounds

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

On the pass-throughs, focus If you do not have access to a rower substitute the 25 calorie row with a For this workout, you can either remove
on bringing your arms clos- 400-meter run. the first section or the last section if you are
er as you move through the pressed for time or the volume is too high.
reps/rounds. This is a relatively high rep workout when you consider the movements There is no rest between sections. On the bike,
you’ll be doing. Three rounds of 15 hang power snatches, for example, you should be moving at a hard but controlled
is a total of 45 snatches. Ask yourself: If the entire workout was just 45 and consistent pace; 70-75% effort. If possible,
hang power snatches, how would I break them up? With your answer each bike round should be a little faster than
in mind, consider breaking up that first round of snatches almost twice the previous round since the time domain is
as much. For example, I think I’d break up the snatches 10, 10, 10, 8, shorter. At the very least, try not to let your
7 if I were just doing a snatch workout. So, for the first round in this pace slow down.
conditioning, 3 sets of 5 reps seems like the best approach. This might
seem a bit conservative but I can always pick up the pace in rounds two If you do not have a bike, you can do the same
and three. Use the same strategy to break up your overhead squats. workout with a tempo run as follows:
It’s always better to have an energy reserve for the second half of the 800m easy run followed by a 6 min tempo run
workout than to hit a wall in the beginning. 600m easy run followed by a 5 min tempo run
400m easy run followed by a 4 min tempo run.
On the rower, move by feel. If you’re a good rower, push the pace here. There is no rest between running intervals.
If not, find a nice tempo pace, keep your eye on the monitor, and try to You should use the “easy runs” to recover for
maintain a consistent pace for the full 25 calories. the tempo runs.

53
WEEK 10, DAY 5
Prep Main Conditioning WOD Weightlifting Accessory
Easy 5-Minute Run Into: For Time Rx Weights Every 2 Minutes for 5-6 Rounds
3 Rounds Buy-in: 20 Calorie Bike Dumbbells: 50/35 (Use 2 1 Complex of:
10 Elevated Glute Bridges Then: dumbbells, one in each hand) 1 Clean High Pull
6 Alternating Single Leg Elevated 3 Rounds of: Box Height: 20/18 1 Low Hang Squat Clean
Glute Bridge Holds 10 Dumbbell Burpee Step- Kettlebell Suitcase Deadlifts: 1 Jerk
8 No Push-up Burpee-to-Squat ups 70/53 (Use 2 kettlebells, one in
14 Burpees-to-Plate each hand)
18 Kettlebell Suitcase
Deadlifts
Buy-out: 20 Calorie Bike

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COACH’S NOTES COACH’S NOTES COACH’S NOTES

For the Alternating Single Leg Elevated This workout has a 20 calorie bike buy-in and buy-out. That means you Begin at 60% of your max clean
Glute Bridge Holds, pause at the top of will bike at the beginning of the workout and again after completing and jerk and increase over the
each rep for 2-3 seconds. the 3 rounds. course of the 5-6 rounds until you
reach a heavy complex for the day.
For the No Push-up Burpee-to-Squat, The dumbbell burpee step-ups will probably be the hardest part of this If you do not know your max clean
focus on coming down in a perfect workout for most people. The step-ups (even if scaled) should be rela- and jerk, begin at a moderate
plank position - as opposed to letting tively heavy. This is a pure “grunt work” movement. Focus on keeping a weight -- a bit heavier than the
your hips sink or remain too high. steady pace--not too fast or it will cost you later. The burpees-to-plate weight you’d usually use for a con-
and suitcase deadlifts are where you want to push the pace, especially ditioning workout.
on the later rounds.
For the low hang squat clean, the
If you do not have a bike, you can substitute it with a 20-calorie row or a bar should come down to mid-
400-meter run. shin, as seen in the demo video.
The jerk can be a split jerk or a
push jerk.

54
WEEK 10, DAY 6
Prep Main Conditioning WOD Functional Pump Accessory
Since today’s workout is 26 minute AMRAP Rx Weights 3-4 Sets of:
longer than usual and 50 Russian Kettlebell Swings Russian KB Swings: 70/53 12-10-8-8 Tempo Bench Press
the intensity is there- 40 Wall Balls Wall Balls: 20/14 10-15 Legs-out Kettlebell Sit-ups
fore going to be a bit 30 Calorie Row Box Jumps: 24/20
lower, our prep is going
20 Box Jump Overs Dumbbell Snatches: 50/35
to be focused on simply
10 Dumbbell Snatches (per
increasing our core body
temperature. To do this, arm)
start with a 1-2 minute
easy run or row and slow-
ly increase the pace over
the course of 3-5 minutes
until you’re at a 70-75%
tempo pace.
WATCH WATCH
If needed, spend a few
minutes mobilizing any COACH’S NOTES COACH’S NOTES
tight areas in your body. If you do not have a rower, complete a 600-meter run instead of the 30-calorie On the tempo bench press, control the
Try not to spend more row negative portion of the lift (the descent of
than 10 minutes getting the barbell--as you’re bringing the weight
through your prep. Today’s workout is significantly longer than our usual conditioning workouts. down to your chest) for a 2-3 second
Every once in a while we will incorporate a 24+ minute conditioning piece. These count.
are great for your overall fitness and also work to improve your mental fortitude On the legs-out kettlebell sit-ups, you’ll
and your ability to pace a workout. notice that your legs will want to come
off the ground as you perform the sit-up.
Consistency is the key in long workouts like these. If you’ve been doing our tem- Focus on driving your legs into the ground
po Engine Builder workouts, then you’re familiar with the pace/feel you should as you bring your torso (and the KB) up
keep in this 26-minute AMRAP: 70-75% effort, hard but controlled. Make sure toward the sky.
your breathing and heart rate remain under control for the majority of this work-
out. At no point should you feel like you would in a 12-minute AMRAP, for ex- If possible, try to increase the weight on
ample. Break up all the movements into small manageable sets. Don’t push reps the tempo bench presses each set.
past your comfort zone (break before your body asks you to); this workout is too
long to do a set of 30 wall balls when you’re more comfortable doing 20, for in- There is no rest between sets. Al-
stance. You want to be in your comfort zone for the majority of this workout. The though this accessory is not for time,
one place you want to push your comfort zone is during your rest periods--start you should be moving consistently.
before you think you’re ready.
55
DAILYFIT
10-WEEK FUNCTIONAL FITNESS PROGRAM

INCLUDES DAILY DEMO VIDEOS, WORKOUT TIPS,

ACCESSORY WORK & MORE