Workout of the Day

The Weakest Link


You’re familiar with the notion of the weakest link in the chain, right? The idea is, if you have a series of links in a chain, each load rated at 2000lbs, but one link somewhere in that chain is only capable of withstanding 700lbs, your chain, effectively, can only handle 700lbs. Apply 701lbs of load, and even though all of the other links in the chain can handle far more, the chain will fail.

When we move, we operate a bit like a chain -- more like a web-shaped chain with multiple connections in multiple directions than a simple straight chain -- but a chain nonetheless. And just like a chain being used to pull a car out of a ditch, when we apply stress to our system through movement, the weakest link in the chain will determine whether we succeed (execute the movement safely and properly) or fail (cannot execute the movement, or do so at the cost of injury). This means that even if every other link in your chain is twice as strong as it needs to be for this movement, if one of your links is weak, you will not succeed. (Note: weakness can be literal weakness in a muscle group, or can be weakness of position or a lack of range of motion.)

Fortunately, this gives us a simple and effective blueprint for continually getting stronger. Find the weakest link. Address it by improving movement patterns and adding specific training. When it becomes stronger, your movements in general will be stronger. Now reassess -- determine what is now the weakest link and repeat this process.

We shine a light on our weakest links every time we approach the fringes of our capacity (think heavy weights, stresses on stamina, endurance, etc.). When this light is shining, take a look at what’s being exposed, and get to work improving it. (And don’t forget, that’s what your coaches are here to help with.)

- PS


  • Keg clean and press - 3rm


  • Every 3 mins for 15 mins:

    • 5 keg C&P (AHAP)

    • 100m sprint

*record fastest time