Workout of the Day

3 Skills More Important Than Snatches, Muscle-ups, and Double-Unders


Let me start off by saying that snatches, muscle-ups, and double-unders are great. They’re valuable training tools, superior displays of strength, coordination, speed, power, etc., and they’re just rad tricks to have up your sleeve. As self-proclaimed “fitness guy,” I dig these kind of things. But there are some skills that are far more important than these--skills that you should probably devote some time to developing before you start worrying too much about your muscle-ups.

1. Tenacity, or as I like to call it, “stick-with-it-ness,” is a gem of a skill. One of the greatest distinguishing qualities of those who continually improve and succeed over all the rest is a willingness to stick with a problem longer. Fortunately for us all, the gym is both a great opportunity to display tenacity and a great training-ground for the skill. More good news, this skill has awesome carryover to all endeavors in life. And hey, it might even help you get a muscle-up.

2. Awareness, and particularly, self-awareness, is a classic make-ya-or-break-ya kind of skill. The reality is, you’re going to have a hard time getting anywhere if you don’t know where you are now. Awareness of yourself, your strengths, weaknesses, and habits, and a conscious mind to your current trajectory, are a baseline necessity for progress. Inscribed above the entrance to the temple of the Oracle at Delphi were the Greek words “γνῶθι σεαυτὸν” - know thyself. This nice little aphorism wasn’t just a suggestion to be self-aware, it was a requirement. Before you go knocking on the door of the oracle looking for some high-level inspired wisdom, you better make sure you know what's going on inside yourself.

3. Patience is the meat of our tenacity-awareness skill sandwich. Patience requires you to understand yourself and to stick with your endeavors with the understanding that good things take time. Patience takes ego out of expectations and puts energy into the process rather than results. And, surprise surprise, this fitness stuff puts your patience on trial and rewards those who practice and apply it.

One thing I want to note is that these are all skills. The key difference between a skill and an attribute/trait is that skills are learned; they are not innate. Just like snatches, muscle-ups, and double-unders, you aren’t born with these skills. They need to be learned, practiced, and improved. Your skills are in your hands. So get out there and get training.

- Preston Sprimont


  • Single arm DB reverse lunge - 3x20 (10/leg)

  • “Jackie”

  • For time:

    • 1,000m row

    • 50 thrusters (45/35)

    • 30 pull-ups

*25 burpee penalty for dropping the empty bar