Workout of the Day

Broad Goals, Specific Strategies


The nature of our GPP (general physical preparedness) program is to address all aspects of fitness and physical skill. This inherently involves some level of compromise (i.e., the fastest marathoner in the world will never be the strongest powerlifter in the world). Of course, it isn’t our intention to be the fastest marathoner or the strongest powerlifter, but to be equally capable of running a long distance and moving a heavy load. You could say we’re even a bit greedy in our goals.

It’s common, when goals are broad and inclusive as ours are, to make the mistake of shaping your daily training in the same way. If you are interested in developing strength, speed, stamina, endurance, and coordination for example, you might make the mistake of thinking the best way to do this is to include all of those elements in each day of training. To make matters worse, training like this, which often includes a high variety of movements, high volume, heavy weights, and the demand for speed all crammed into one day, has all the internet curb appeal of a front-page, advanced-athletes-only, “killer” workout. And so the beast feeds itself.

While our goals are broad and inclusive, our training needs to be far more exact. There is merit to focusing on multiple aspects of fitness in the same day of training. But there is equal value in spending a day (or week, or month) digging deep on one element in isolation.

Centering your training around haphazard combinations and everything-but-the-kitchen-sink style of training is, at best, a poor use of resources.

Don’t forget, broad goals still require specific strategies. Train smart.

- PS


  • Barbell front rack step-up - 4x12 (6/leg)


  • 4 rounds for reps

  • In 2 mins:

    • 200m run

    • Max SB over shoulder (AHAP)

  • Rest 2 mins