Workout of the Day

Theoretically Strong


Strong muscles are one thing; being able to use them, particularly in the context of a complex, coordinated, full-body movement is another thing entirely.

You could, for example, have a sizable set of hamstrings. Greater muscle size means greater opportunity for muscle recruitment, which, in the simplest sense, means a stronger muscle. Perhaps these big ol' hamstrings even enable you to curl a full stack of plates on the hamstring curl machine. But this doesn’t mean your hamstrings are strong in the functional sense. Despite your large and theoretically strong hamstrings, you could, for example, lack the ability to properly recruit them in a back squat. Like a car with a large engine that won’t start, you can have all the size and theoretical strength in the world, but if you can’t get the muscles to do their job in the context of a bigger movement, what good are they? The same problem is common with the core, mid-back muscles, and glutes in particular.

This concept lies at the heart of our focus on compound movements with specially selected accessory exercises. Strength needs to be considered in the context of movement. Otherwise, you may just be walking around with a bunch of muscles your body can’t really use.

- PS


  • For time:

    • 5 ring muscle-ups

    • 800m run

    • 10 ring muscle-ups

    • 400m run

    • 15 ring muscle-ups

    • 200m run

  • *20min time cap


  • In 4 mins, accumulate as much time as possible in an L-hang