Workout of the Day

No Pain, No Gain?


Let’s get something straight - “no pain, no gain” isn’t a truism you should be hanging your hat on. Sure, there are plenty of effective training strategies (i.e., our means to “gain”) that involve plenty of discomfort (perhaps some would refer to this as “pain”). A 4x800m run comes to mind. But to assume that you can’t be gaining if your not in pain is unproductive and false.

Ever spent a half-hour working on your balance? Not exactly painful of uncomfortable, but certainly productive. The same could be said of training your breathing regulation, a basic warm-up, a max effort jump, accuracy drills, coordination drills -- the list goes on. All productive, none painful.

Look -- I understand where the “no pain, no gain” sentiment comes from. It’s fair to say that, collectively, we’re a bit too averse to discomfort and a bit too eager to coast by in life, avoiding any adversity or resistance, gently encased in comfort and ease. We could all use a reminder to lean into the discomfort. Often, there’s much to be gained in that space.

But let’s not put all of our money on pain-inducing methods of training because it rhymes and sounds believable. This philosophy dead-ends quickly.

Discomfort is a byproduct, not a currency.

- PS


  • EMOM 10

    • Min 1) 100’ suitcase carry (right) (AHAP)

    • Min 2) 100’ suitcase carry (left) (AHAP)


  • For time:

    • 50 DUs

    • 10 SB over shoulder (AHAP)

    • 40 DUs

    • 8 SB over shoulder

    • 30 DUs

    • 6 SB over shoulder

    • 20 DUs

    • 4 SB over shoulder

    • 10 DUs

    • 2 SB over shoulder

  • *15min time cap