Workout Of The Day

Each day the Workout Of the Day (or WOD) is posted part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Thursday, April 2

The more I want to get something done, the less I call it work.

—Richard Bach theysaidso.com theysaidso.com
WOD image

Daily WOD

main Dizzybat (Some Equipment)

Complete as many rounds as possible in 18 mins of:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

main Dizzybat (No Equipment)

Complete as many rounds as possible in 18 mins of:

60 Line Hops

30 Odd Object Reverse Lunges

15 Reverse Burpees

main Lickety Split

For time:

21 Sumo Deadlift High-pulls, 75/55 lbs

21 Push Press, 75/55 lbs

18 Sumo Deadlift High-pulls, 75/55 lbs

18 Push Press, 75/55 lbs

15 Sumo Deadlift High-pulls, 75/55 lbs

15 Push Press, 75/55 lbs

12 Sumo Deadlift High-pulls, 75/55 lbs

12 Push Press, 75/55 lbs

9 Sumo Deadlift High-pulls, 75/55 lbs

9 Push Press, 75/55 lbs

# Strict Press

Build to a Heavy Single

# Push Press

Build to a Heavy Single

# "Lickety-Split"

21-18-15-12-9:

Sumo Deadlift High Pulls (75/55)

Push Press (75/55)

#### KILOS

34/25

# COMPTRAIN MINDSET

**Excitement comes from the achievement. Fulfillment comes from the journey.**

Winning the award is exciting.

Fulfillment is looking back at the hard work put in.

Theres irony when think we think about defining moments. We build up in our minds that accomplishing that thing will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.

The ever-lasting fulfillment comes from the journey.

# DESCRIPTION & STIMULUS

## GENERAL

* All barbell today for this Thursday workout

* We'll start with two strength movements focused on upper body pressing - the strict press and push press

* For our conditioning piece, we'll work through a descending ladder of sumo deadlift high pulls and push presses

* This high-rep workout is designed to be completed at a very light weight

* We expect this 150 rep couplet to take around 10-15 minutes to complete

## SUMO DEADLIFT HIGH PULL

* Let's choose our weight based off the more difficult movement - the sumo deadlift high pull

* Again, this is designed to be incredibly light

* This should be a load you feel comfortable completing for 35+ unbroken reps when fresh

## PUSH PRESS

* Ensure there is no re-dip of the knees after driving the barbell overhead - as that would turn these push presses into push jerks

main Strict Press

Record your best Strict Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

main Push Press

Record your best Push Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Wednesday, April 1

Once a man has made a commitment to a way of life, he puts the greatest strength in the world behind him. It's something we call heart power. Once a man has made his commitment, nothing will stop him short of success.

—Vince Lombardi theysaidso.com theysaidso.com
WOD image

Daily WOD

main Fast Five Part 1

Complete as many rounds as possible in 5 mins of:

21/15 Assault Bike Calories

15 Toes-to-bars

21 Front Squats, 135/95 lbs

# "Fast Five"

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

9 Front Squats (185/135)

#### KILOS

**1st Bar:** 61/43

**2nd Bar:** 70/48

**3rd Bar:** 84/61

# COMPTRAIN MINDSET

**Everyone makes mistakes. Not everyone owns them.**

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible - we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when its easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question - What could I have done better?

# DESCRIPTION & STIMULUS

## GENERAL

* 5 minutes on and 5 minutes off in these fast paced intervals

* The bike calories and toes to bar will remain the same throughout, while the front squat reps will decrease

* As the reps decrease, the load will increase

* Since these are 5 minute AMRAPs, you'll move back to the bike if you finish the front squats

* The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes

* Your score is the lowest rounds and reps total of the three intervals

## FRONT SQUATS

* The barbell comes from the floor for the front squats

* You can squat clean the first rep of each set if you'd like

* Choose your weights based off the following recommendations:

* **1st Bar:** Light-Moderate Weight You Can Complete For 30+ Reps When Fresh

* **2nd Bar:** Moderate Weight You Can Complete For 21+ Reps When Fresh

* **3rd Bar:** Moderately Heavy Weight You Can Complete For 15+ Reps When Fresh

## TOES TO BAR

* Choose a variation that you could complete 21+ reps unbroken when fresh

* You can reduce reps or choose a variation from further down the page

## ASSAULT BIKE

* If unable to Assault Bike, complete one of the following:

* Equal Calorie Bike Erg, Echo Bike, or Row

* 30/21 Calorie Schwinn Bike

main Fast Five Part 2

Complete as many rounds as possible in 5 mins of:

21/15 Assault Bike Calories

15 Toes-to-bars

15 Front Squats, 155/105 lbs

main Fast Five Part 3

Complete as many rounds as possible in 5 mins of:

21/15 Assault Bike Calories

15 Toes-to-bars

9 Front Squats, 185/135 lbs

main Pipes

50-40-30-20-10 reps, for time of:

Sit-up

Push-up

Alt Single Arm Kb/Db Renegade Row

# "Pipes"

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

50-40-30-20-10: Renegade Rows

# STIMULUS

* Work flow for this workout is Sit-Ups - Push-ups - Strict Pull-ups

*For example*

*You'll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups*

*Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc*.

* Score for this workout will be total time of completion

* Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning

* Always prefer planned breaks over forced breaks

* Consider breaking the larger sets of push-ups and pull-ups into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts

# WARM-UP

## 8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs * [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

5 Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

*Use broomstick, or towel/band

main Pipes (Home Gym)

For time:

50 Sit-ups

50 Push-ups

25 Strict Pull-ups

40 Sit-ups

40 Push-ups

20 Strict Pull-ups

30 Sit-ups

30 Push-ups

15 Strict Pull-ups

20 Sit-ups

20 Push-ups

10 Strict Pull-ups

10 Sit-ups

10 Push-ups

5 Strict Pull-ups

# "Pipes"

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

25-20-15-10-5: Strict Pull-Ups

# STIMULUS

* Work flow for this workout is Sit-Ups - Push-ups - Strict Pull-ups

*For example*

*You'll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups*

*Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc*.

* Score for this workout will be total time of completion

* Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning

* Always prefer planned breaks over forced breaks

* Consider breaking the larger sets of push-ups and pull-ups into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts

# WARM-UP

## 8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs * [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

5 Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

*Use broomstick, or towel/band

main Pipes (Odd Object)

For time:

50 Sit-ups

50 Push-ups

50 Odd Object Rows

40 Sit-ups

40 Push-ups

40 Odd Object Rows

30 Sit-ups

30 Push-ups

30 Odd Object Rows

20 Sit-ups

20 Push-ups

20 Odd Object Rows

10 Sit-ups

10 Push-ups

10 Odd Object Rows

# "Pipes"

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

25-20-15-10-5: Strict Pull-Ups

# STIMULUS

* Work flow for this workout is Sit-Ups - Push-ups - Strict Pull-ups

*For example*

*You'll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups*

*Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc*.

* Score for this workout will be total time of completion

* Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning

* Always prefer planned breaks over forced breaks

* Consider breaking the larger sets of push-ups and pull-ups into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts

# WARM-UP

## 8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs * [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

5 Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

*Use broomstick, or towel/band

Tuesday, March 31

Vision without action is daydream. Action without vision is nightmare....

—Japanese Proverb theysaidso.com theysaidso.com
WOD image

Daily WOD

main Barbell Complex

Record your best Romanian Deadlift 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

Build to Heavy Set of 5

main Go Fish

For time:

Row, 1000 m

-- then --

3 rounds of:

21 Deadlifts, 135/95 lbs

15 Lateral Barbell Burpees

9 Push Jerks, 115/95 lbs

# Romanian Deadlift

Build to a Heavy Set of 5

# "Go Fish"

For Time:

1,000 Meter Row

Directly Into...

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

#### KILOS

61/43

# COMPTRAIN MINDSET

**The only thing that is different about me, is that I'm not afraid to die on a treadmill. - Will Smith**

Its not about the treadmill.

Its what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles hes still probably going to be highly successful in his career.

Probably.

But thats not why he is, who he is. Not defined by what hes doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

# DESCRIPTION & STIMULUS

## GENERAL

* In this two part workout, we'll start by working on strength and positioning in the Romanian Deadlift

* After that, we'll complete our conditioning piece "Go Fish", which is a repeat from 1.21.19

* The 1,000 meter row serves as a buy-in to the 3 round triplet that follows

* This means the row is only completed once - you won't return to the machine after completing the initial 1,000 meters

* Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9

* We expect this workout to take 12-20 minutes to complete

## BARBELL MOVEMENTS

* Let's choose our barbell weight based off the more challenging movement - the push jerk

* This should be a moderate and challenging weight, but one that allows you to complete the 9 reps ideally unbroken (1 break max)

## LATERAL BARBELL BURPEES

* You can jump up or step up out of the burpee, but must jump over the bar

* There is no need to stand to full extension on the jump over

main Kelly's House

5 rounds for time of:

Run, 400 m

30 Single Dumbbell Goblet Thrusters

30 Lateral Hop Over Dumbbells

Workout Definition

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB

Athletes Notes

"Kelly's House"

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB

STIMULUS

In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters

Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell * See movement video*

Choose a weight that will allow for thrusters to be completed in 1-2 sets

main Kelly's House (No Equipment)

5 rounds for time of:

Run, 400 m

30 Odd Object Thrusters

30 Lateral Hop Over Odd Objects

"Kelly's House" (No equipment version)

5 Rounds For Time:

400m Run

30 "Odd-Object" Thrusters

30 Lateral Hops over "Odd-Object"

STIMULUS

In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the thrusters

Set up your Odd-Object weight for something that will allow for thrusters to be completed in 1-2 sets

For the lateral hops, let's make sure we're choosing something to hop over that will keep us moving

SUBS

400m Run - 20 x 10m Shuttle Runs

Monday, March 30

Rest Day ;-)

Sunday, March 29

Rest Day ;-)

Saturday, March 28

Don't count the days; make the days count.

—Mohamad Ali theysaidso.com theysaidso.com
WOD image

Daily WOD

main Sea World

3 rounds for time of:

25 Power Snatches, 75/55 lbs

10 Power Cleans, 135/95 lbs

Row, 1000 m

# "SeaWorld"

3 Rounds For Time: (30 Minute Time Cap):

25 Power Snatches (75/55)

10 Power Clean and Jerks*

1,000 Meter Row

Round 1: 135/95

Round 2: 155/105

Round 3: 185/135

#### KILOS

**Snatch:** 34/25

**Clean and Jerk #1:** 61/43

**Clean and Jerk #2:** 70/48

**Clean and Jerk #3:** 84/61

# COMPTRAIN MINDSET

**Let character be your loudest statement.**

The football player wears shoulder pads and a helmet.

The chef puts on an apron.

The accountant brings a suitcase.

These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?

Let character be what defines you.

# DESCRIPTION & STIMULUS

## GENERAL

* We'll work through 3 movements in this longer 3 round workout

* We expect this workout to take 20+ minutes to complete

* There is a 30 minute time cap

* If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section

## POWER SNATCH

* We'll have two separate barbells for today's workout: one for the light power snatches and one for the increasing weight clean and jerks

* The power snatch weight should be light enough where you could complete 30+ reps unbroken when fresh

## CLEAN AND JERKS

* Let's choose our barbell weights here based on the following recommendations:

* **1st Bar:** A light-moderate weight that you could complete in sets of 1-5 within the workout

* **2nd Bar:** A moderate weight that you could complete in sets of 1-3 within the workout

* **3rd Bar:** A moderately heavy weight that will be complete as singles during the workout

* Change out the weights after finishing the 10 reps

main SeaWorld (Backpack/Weight Vest)

Every 5 mins for 30 mins do:

15 Weight Vest Push-ups

Weighted Vest Walking Lunge, 15 m

Weight Vest Run, 400 m

main SeaWorld (Some Equipment)

Every 5 mins for 30 mins do:

10 Alternating Dumbbell Clean & Jerks, 35/50 lbs

Run, 400 m

Single Arm Farmers Carry, 35/50 lbs, 100 m

Friday, March 27

Vulnerability is not winning or losing; its having the courage to show up and be seen when we have no control over the outcome.

—Brene Brown theysaidso.com theysaidso.com
WOD image

Daily WOD

main T-Mobile

Complete as many rounds as possible in 15 mins of:

5 Bar Muscle-ups

10 Overhead Squats, 95/65 lbs

15 Deadlifts, 95/65 lbs

# Overhead Squat

Build to a Heavy Single

# "T-Mobile"

AMRAP 15:

5 Bar Muscle-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

#### KILOS

43/29

# COMPTRAIN MINDSET

**Nothing great was ever achieved without enthusiasm. - Ralph Waldo Emerson**

There is a difference between one who is there, and one who is being there.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is just there. The other is being there.

We can go on a family vacation because, its what families do once a year, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious of the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in Fran (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a How are you? even though we dont mean it?

Its okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesnt mean they should stay that way.

# DESCRIPTION & STIMULUS

## GENERAL

* We'll begin the day by building to a Heavy Single Overhead Squat from the rack

* After our strength piece, we'll complete the conditioning piece "T-Mobile"

* In this light weight workout, the reps increase as the complexity of the movement decreases

* Let's choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes)

## BAR MUSCLE-UPS

* Pick a number or variation that you can complete in under a minute

## BARBELL MOVEMENTS

* Choose your one barbell weight based of the more challenging of the two movements: the overhead squat

* This should be a lighter weight that you'll be able to complete the 10 reps unbroken throughout

* The deadlift bar is designed to be incredibly light, but you may break it up quite a bit based on strategy

## DAILY VIDEO

[Click Here](https://youtu.be/VGZugJVhdP8)

# AFTER PARTY

## Front Squat

On the 2:00 x 7 Sets

Set #1 (On the 0:00) - 3 Reps @ 80%

Set #2 (On the 2:00) - 1 Rep @ 90%

Set #3 (On the 4:00) - 3 Reps @ 80%

Set #4 (On the 6:00) - 1 Rep @ 93%

Set #5 (On the 8:00) - 3 Reps @ 80%

Set #6 (On the 10:00) - 1 Rep @ 96%

Set #7 (On the 12:00) - 12 Reps @ 70%

*Percentages based on 1RM Front Squat

main Shout at the Devil

For 5 cycles:

AMRAP in 3 mins of:

10 Alternating Single Arm Devil Press, pick load

10 V-ups

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

main Shout at the Devil (no equipment)

For 5 cycles:

AMRAP in 3 mins of:

10 Odd Object Ground-to-Overheads, pick load

10 V-ups

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Ground to overhead is Burpee ground to overhead.