For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings

30 Sit-ups

20 Dumbell hang squat cleans (35M/25W)

25 Back extensions

30 Wall ball shots (20M/12W)

3 Rope climb ascents

Please check link here for any unfamiliar exercises

Post times to comments



“When one teaches, two learn.” – Robert Heinlein


A coaches job is to get you to do what they want you to do. An experienced coach will have a toolbox of phrases and tricks to manipulate your actions, called cues.

This can be done through verbal, physical, body or object cues. Verbal and physical is rather straight forward; either I tell you to do something, or I physically move you into a postion. For instance, helping to pull the elbows up into the rack position would be a normal physical cue.

It is important in the learning process to establish these cues so they can be reinforced at a later time, most likely during the WOD. For instance, after explaining about positioning of the neck in a squat to create a neutral spine and picking a spot on the ground to assist with balance, you can summarize that as “EYES.” The goal would be to summarize all of that important information with a single word or set of words that is easy to remember.

After you’ve run 400 meters and completed 50 squats, its hard to comprehend some long winded explanation of neutral spine and neck positioning. Instead, just one word, “Eyes.”


I’ll always do my best to explain, then teach a cue. If you ever don’t understand something that a coach is saying, let us know! Sometimes we think everyone has watched 25 Burgener videos as well that day.


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