Workout of the Day

Means vs. Ends


Generally speaking, the workout of the day is a means to an end, not an end itself. When you zoom out, the same idea applies to our GPP fitness program: it is a means to general physical preparedness, and the pieces that make it up are simply the tools we use to get there.

Today’s work calls for a heavy set of 5 keg clean and presses, but our end goal is not simply to do keg clean and presses or a heavy set of 5. Those are the means. Our end on this day, for example, is an expression of violent hip extension, core-to-extremity strength, midline bracing against an odd object, and pressing strength and stability. We artfully wrap up these end goals in a package that looks like a heavy set of 5 with an odd object. After all, if you arrived at CF No Boundaries to find today’s workout written on the whiteboard as “violent hip extension, core-to-extremity strength, etc.,” you might assume you arrived at the wrong place. You’re interested in improving your fitness, not jargon.

You should remember this distinction between means and ends for two reasons.

First, just because you complete the exercises, sets, and reps posted on the whiteboard or blog does not mean you accomplished the intended stimulus (the ends) for the day. A set of 5 keg clean and presses that is done slowly or with poor position does not meet the requirements for today’s goal.

Second, just because you’re not doing exactly what’s written out as the prescribed workout for the day doesn’t mean you’re not accomplishing the intended stimulus. Your coach may prescribe that you do a heavy set of three, or may assign you a different implement, or in another workout may prescribe you more reps or fewer reps or lighter weight or heavier weight. All of this is done in the name of achieving the intended stimulus for the day. The workout on the whiteboard is our framework; how that is best expressed in each individual will vary.

Don’t confuse the tool for the intended task. A carpenter’s work is not her chisel or lathe.

- PS


  • Keg clean and press - 5rm


  • With a partner…

  • AMRAP 12

    • P1: 200m run

    • P2: 50m keg carry (AHAP)

    • -switch-