Workout of the Day

How Not To Read A Book


Coach’s Prep Course has spent the last few weeks looking at programming and at the coach’s execution of that programming. One significant focus has been on the difference between what’s written on the whiteboard or posted on the blog and what actually happens in class. When the day’s program says, for example, “4x500m row,” the uninformed observer might be under the false impression that the only thing that will be done that day is four 500m rows. The real go-getter might even think “that’s it?”

In actuality, though, what’s posted on the whiteboard is akin to the blurb on the back cover of a book. It highlights the basic, overarching thesis of the day, but it is really just a preview of all that’s contained within the book. No one in their right mind would read the back cover of a book and claim to have gotten all of the content that the book offers.

A seemingly simple or short workout of the day, such as a series of 500m rows, might look insignificant, limited, perhaps even unworthy of your time; but if you take a glimpse inside the execution of such a training day, you will find an extensive web of goal-oriented efforts: a warm-up aimed to prepare the cardiovascular system and relevant muscle groups, movement prep or skill work focused perhaps on position or pacing or efficiency, some education based on purpose and execution of the day’s training, a cooldown aimed to return the nervous system to homeostasis, perhaps some accessory work to give attention to highlighted weaknesses, and maybe some mobility and individualized movement homework. This is the difference between a program and a coached class. Four 500m rows is a fine workout, but it’s not the whole picture, and it only scratches the surface of what we do. The whiteboard is just the blurb on the back cover of a book, but your hour in class will dig deep to get the most effort, adaptation, education, and fitness from every student.

- PS


  • “Baseline”

  • For time:

    • 500m row

    • 40 air squats

    • 30 sit-ups

    • 20 hand-release push-ups

    • 10 pull-ups


  • 4 rounds for quality:

    • 12 candlesticks

    • 12 strict pull-ups

    • 60s handstand hold