A Session Plan Snack

A lil' taste of what you get with

our at-home workouts



1 Back Squat (275/185 lb.)
1 Deadlift (315/205 lb.)
* Add 1 rep of each every round
AMRAP 10 min.


3 DB Back Squat (50/35 lb.)
3 DB Deadlift
* Add 3 reps every round
AMRAP 10 min.


5 Kick-sits
5 Split Leg Good-mornings
* Add 5 reps each round AMRAP 10 min.
* Switch legs every 5 reps of split GM.

BRIEF — 5 mins


WOD Design and Logistics

Fully Loaded

Holy smokes! We have a heavy little number to start off the week. We are hinging and squatting, so expect the legs and lower back to work overtime today. Also, if these numbers seem aggressive to you, it is because they are! We don’t expect that many of your athletes will be lining up to do these weights, but the intention of prescribing these heavy loads is to emphasize that the goal is to go really heavy. Every round they add 1 rep of each movement. How far can they go before they need to break up the sets?

We have prescribed the workout time as 10 min. Athletes need to use a rack for the back squat and a seperate barbell for the deadlift, so we understand that this might cause some issues in smaller spaces or for people with only one barbell. Have them choose which movement they want the barbell for the most and use dumbbells for the other and increase the reps by 3 each round instead.

Partially Loaded

The stimulus is a little different than the fully loaded version. Expect that to be the case a lot over the next month. That’s ok, as long as we are getting some loading on our body and moving, everyone will be fine ;-) We are adding 3 reps of each movement every round for 10 minutes.

For the back squat, it is one dumbbell held behind the neck with two hands.

If athletes have trouble touching the tips of the dumbbells to the ground due to mobility, have them just go past the knees, or use something stacked up for them to tap.


You will notice that for this track, the workouts will have elements that are similar to the other two tracks and elements that are not. For a lot of loaded movements, it is virtually impossible to respect the initial stimulus. The biggest goal here is variance and fun. We want to keep people performing these as regularly as possible!

For this workout, they add 5 reps each round for both movements. For the Kick-sits, 1 side = 1 rep. For the good-mornings, have them switch which leg is forward every 5 reps.


As many rounds and reps as possible in 10 min.

WOD Goal

Fully Loaded

For your top athletes who are able to lift these loads for multiple reps at a time, the goal is to try and accumulate as much volume as possible in 10 min. For the majority of others, this workout is less about total volume and more about getting through the workout with a sense of achievement at lifting heavy loads for multiple reps.

The process of finding their workout weights is going to rely heavily on you, the coaches. You should know what your athletes are capable of and push them to challenge these loads. They should be able to squat or lift the load up to 4 times unbroken when fresh. * The worst that can happen if they don't go heavy enough is that they perform more reps and get a “different” workout in, which isn’t necessarily bad—it’s just not the intended stimulus for today.

Have everyone aim for the round of 5-6. That would be a total of 15-21 reps of both movements in 10 min. Your competitors and top athletes will be closer to the round of 6-7.

Partially Loaded

This is about trying to keep moving for the full 10 minutes. It is between a sprint and a trudge. People may need to rest between movements a little once the reps start getting over 9, so after the third round.

They should shoot for finishing the set of 15’s, with your faster athletes getting close to finishing the set of 18’s.

* This also depends on the loading of their dumbbells. We will assume 50/35 lb.


Most people will be able to race through both movements and rack up a good amount of volume here. Word of caution for both movements. Trying to do them fast, usually results in shortening the range and/or messing up the movement. Slow down enough to have some virtuosity. The kick-sits will be the limiting factor.

Aim for completing the round of 25’s and possibly into the 30’s.


Fully Loaded and Partially Loaded

Back Squats and Deadlifts: Scale the load as needed.

* For your athletes who are unable to get the intended stimulus because going super heavy isn’t possible, have them start with more reps (2) and double them each round so their volume is a little higher, but their load is lighter in relation to everyone else.


Kick-sits: Rather than jumping into each position, have them walk their hands there. They could also modify to a supine hold with alternating leg lifts.

Split-leg Good-mornings: Bend the knees to allow for maximal range whilst still keeping a tight midline/back position.


WARMUP — 5-10 mins

(5 min.) Quick Hip Prep

5-10 reps Ninja Flow
* Time permitting, perform 5 Bootstrap Squats + 10 Cossack Squats.

(10 min.) Push-up Program Day 4

Changing the Depth & Grip Dumbbell/Object Push-ups 7 x 50% of Max Reps

  • Perform with hands on your DBs or some stacked books — increases range of motion as the chest touches the ground!
  • Each set to be performed off of your 50% of your max effort test from Day 1.
  • Each set is unbroken. Rest 1-2 min between sets.



Fully Loaded and Partially Loaded

(25-30 min.) Review and Prep for the Back Squat and Deadlift

As a group, briefly review the Back Squat and Deadlift as needed. Then, have them work up to their workout weights as:

Superset the Back Squat and Deadlift:
2 x 5 reps
3 x 3 reps
3 x 1 rep
* Increase the load on each movement for each set. Aim to perform the last TWO sets of 1 with their workout weight.

* Prep as needed for the Workout.

(10 min.) Perform the Workout


(10 min.) Review and prep for movements

3-5 reps Kick-sit
5-10 reps Split-leg good-mornings


WARM DOWN — 5 mins

(5 min.) Cool Down

Easy row for 5 min. or walk for 200 m.


Get-after-it-able workouts your clients can do with odd objects, a fully stocked garage gym, whatever! Lesson plans make it easy for trainers and coaches to deliver workouts that meet people where they're at.