Workout of the Day

How You Do It


Take a look at today’s conditioning with me for a minute. The training asks for a grand total of 45 reps and 150’ feet of movement. Given that many conditioning workouts we program will include upwards of 300 reps of various exercises and miles of movement, this workout might seem, at first glance, like a walk in the park. If you’re wise to how these things work, you’ll recognize that is not the case.

Let’s take a look at the movements themselves and the prescribed weights. Three movements: sandbag over shoulder, burpees, and sled pushes. The sandbag to shoulder is a dynamic core-to-extremity movement with an odd object, and it’s supposed to be heavy. That’s three “checks” on the list for intensity. Burpees are a dynamic, full-body movement that can be performed at speed and with minimal rest. Check, check, check, check. Sled pushes are dynamic, simple, and have a special way of allowing high output from just about any athlete. Check check check. As for weights, this workout asks for “heavy.” Not only that, but you’ll find that your coaches will set you up with a weight that is heavy enough to challenge you, but not so heavy that you can’t move quickly and repeatedly.

Let’s now consider the final piece: desired stimulus and output. As important as prescribed reps and weights (and I would dare to say more important, even) is how you actively engage with the prescribed training. At a leisurely pace, you could complete this workout in 10-15 minutes and never even break a sweat. That, however, would be a waste. The design of this workout (low reps, dynamic, multi-joint, simple movements, and heavier weights), plus the instruction of your coach will tell you: the goal here is to move with intensity. This is not a paced, long distance jog or hike. This is an all-out sprint, where the finish line is close enough that you can see it from the start. Treat it like anything but a sprint and you will walk away scratching your head and thinking “hmm, that felt too easy… maybe I should go for a run or something so I feel like I got a workout.”

Your coaches will set the tone and make the expectations clear, and then we will pass the baton to you, the student. You get to decide: How will you carry out the task at hand? Will you apply yourself to the fullest and lean into the discomfort?

- PS


  • Sandbag front squat - 10rm


  • For time:

    • 5 SB over shoulder (AHAP)

    • 50’ sled push (235/190)

    • 5 burpees

    • 5 SB over shoulder (AHAP)

    • 50’ sled push

    • 10 burpees

    • 5 SB over shoulder (AHAP)

    • 50’ sled push

    • 15 burpees