Workout of the Day

The Progression


The progression is a mainstay in our approach to teaching movement. At its core, a progression takes a complex movement and breaks up the movement in an effort to simplify and focus on a single element. The most common mistake, for coaches and athletes alike, is to view progressions as a drill meant only for beginners. On the contrary, progressions not only give new athletes an opportunity to simplify a complex movement and learn it piece by piece, they also give experienced athletes an opportunity to refine their movement further.

Take, for example, the power clean. While a more advanced athlete me be proficient in the power clean and have a 1.5x bodyweight personal best to show for it, a progression aimed at developing turnover speed (think “fast elbows”) may help them improve their power clean further, and may additionally carry over to their squat clean or other movements.

Experienced athletes: never make the mistake of thinking you are beyond progressions or drilling.

Beginning athletes: never think progressions are something to move past or a sign of inferior status.

And coaches: understand that progression is at the heart of what it means to teach movement. Anyone can write “Snatch - 5x1@90%1rm” on the whiteboard. A skilled coach finds ways to refine movement for the most beginner and most advanced athlete in the room alike.

- PS


  • EMOM 8

    • 1) Max unbroken strict pull-ups

    • 2) Max unbroken strict push-ups


  • AMRAP 20

    • 25 air squats

    • 50’ keg carry (AHAP)

    • 100m run