COMPTRAIN AFFILIATE PROGRAMMING

MONDAY // 01.10.2022

"MARSTON"

Compete
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar-Facing Burpees
[Kilos = 184/129.5]
*Score = Rounds + Reps

Train
AMRAP 20:
1 Deadlift (315/225)
10 Toes to Bar
15 Bar-Facing Burpees
[Kilos = 142/102.5]
*Score = Rounds + Reps

Sweat
AMRAP 20:
1 Deadlift (225/155)
10 Toes to Bar
15 Bar-Facing Burpees
[Kilos = 102.5/70]
*Score = Rounds + Reps

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: Today’s workout is honoring Blake Marston, a fellow CrossFitter, on the 6 year anniversary of his passing
[01/10/2015] Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy
SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to
an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in
2009. He was a member of CrossFit Rife.
STIMULUS
: “MARSTON” is a
Heavy Grind
.
STRATEGY
: Athletes should be able to complete 1 round in 2:30. Athletes should be able to complete the Deadlift in under
0:20, Toes to Bar in under 0:40 and Bar Facing Burpees in under 1:30.
SCALING
: Athletes should choose a Deadlift load that they can do for 3 unbroken when fresh.
SCORING
: Athletes’ score will be
Rounds + Reps
. Athletes should aim to complete
7-12 Rounds
.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Pacing the workout
-Deadlift set up

GENERAL WARM UP [5:00 - 10:00]

0:30 Plank (elbows)

0:30 Mountain Climbers
0:30 Active Spiderman
0:30 Frog Hops
0:30 Alternating Hamstring to Squat Hold Stretch
0:30 Slow Burpees
1:00 Pigeon Pose (each side)

SPECIFIC WARM UP [10:00 - 26:00]

EMPTY BARBELL
10 Good Mornings
5 Elbow Rotations
5 Strict Press
10 Deadlifts
LIGHT BARBELL
10 Deadlifts
[Coach: pull chest open in the set up and maintain neutral spine ]
10 Scap Retractions
10 Mini Kip Swings
[Coach: tight body- toes pointed, legs squeezed, hollow body]
4 Bar Facing Burpees
[Coach: chest and thighs MUST touch the floor]
MODERATE BARBELL
7 Deadlifts
[Coach: pull chest open in the set up; pull bar into shins (do NOT bring shins to the bar]
7 Knee to Chest
[Coach: push down on the bar in the back; reach head through in the front]
3 Bar Facing Burpees
[Coach: athletes can use burpees as their pacer by stepping up from the burpee]
HEAVY BARBELL
5 Deadlifts
[Coach: pull chest open in the set up; rooted in heels with whole foot on the floor]
5 Strict Toes to Bar
[Coach: active shoulder; pull shoulders away from ears]
2 Bar Facing Burpees
[Coach: athletes MUST take off of two feet when jumping over the bar]
WORKOUT WEIGHT BARBELL
3 Deadlifts
[Coach: pull chest open in the set up; fill lungs/stomach with air THEN lift]
3 Toes to Bar
[Coach: push down on the bar in the back; then pull feet down fast]
1 Bar Facing Burpee
PRACTICE ROUND
1 Deadlift
2 Toes to Bar
3 Bar Facing Burpees

WOD [30:00 - 50:00] [20:00]

“MARSTON”
-Athletes should note how quickly they finish their first round
-Athletes should start out a “warm up” pace finishing their first 5 rounds in 2:00-2:30
-Athletes can pick up the pace once they’ve completed 5 rounds
-Athletes should be constantly moving. Small quick sets on Toes to Bar and Burpeeing at a conservative pace
from the start is a smart approach.

COOLDOWN [50:00 - 60:00]

MOBILITY
0:30 Chest Opener Stretch (each side)
1:00 Pigeon Pose (each side)
 AFTER CLASS

10 Sets For Total Load:

1 Power Snatch
40 Strict Ring Dips for Time

MODIFICATIONS

DEADLIFT
-Reduce Load
-Elevate/Reduce Range of Motion
-Double Dumbbell Deadlift
-Sumo Deadlift
TOES TO BAR
-Reduce Reps
-Knees to Chest
-2x Sit Ups
BAR FACING BURPEES
-Reduce Reps
-Lateral Burpees Over the Bar
-15 Burpees
-20/15 Calorie Machine
-300m Run

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-If limited on space change to Lateral Burpees Over the Bar or Burpees in place
-If limited on weights/barbells have athletes share barbells and Burpee in place
AT HOME:
AMRAP 20:
1 Double Dumbbell Deadlift
10 Weighted Sit Ups
15 Dumbbell-Facing Burpees
------------------------------------------------------------------------------------

5FRx

EAT
Check out this article by the Whole 30 for interesting facts on “gray area” foods like. . . almond milk, almond
flour, amino acids, cacao, chips, coconut water. . .
https://whole30.com/the-official-can-i-have-guide-to-the-whole30/

Movement

"MARSTON"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

TUESDAY // 01.11.2022

"BOUNCER"

Compete
For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout

Train
For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout

Sweat
For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (35/25)
2,000 Meter Bike
100 Double Unders
[Kilos = 15/10]
*Score = Time it takes to complete the workout

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: For time, athletes will complete: 100 Double Unders, 2,000 Meter Bike, 300 ft. Single Dumbbell Overhead
Walking Lunges, 2,000 Meter Bike, and 100 Double Unders. On Lunges, athletes must alternate legs every
rep but can switch arms whenever they’d like.
STIMULUS
: “BOUNCER” is a
Pacer
workout.
STRATEGY
: Athletes should complete Double Unders in under 2:00, 2,000 Meter Bike in under 5:00, and Lunges in under
6:00.
SCALING
: Athletes should cap Double Unders at 2:00. Athletes should decrease the Bike distance to 1,600 Meters if
it is difficult for them to maintain a 2:20/1,000m pace. Athletes should decrease weight on Overhead Lunges
over holding in a racked position.
SCORING
: Athletes’ score will be the
Time
it takes them to complete the workout. Athletes should aim to finish in
15-20 Minutes.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Coaching Overhead Dumbbell position
-Lighter Dumbbell over modifying the movement
-PVC Standing Lat Stretch

GENERAL WARM UP [5:00 - 10:00]

1:00 Bike
0:20 Downdog
0:20 Active Spiderman
0:20 Alternating Quad Stretch
1:00 Bike
0:20 Active Samson
0:20 PVC Pass Throughs
0:20 PVC Around The World
MOBILITY
1:00 PVC Standing Lat Stretch

SPECIFIC WARM UP [10:00 - 25:00]

30 Single Unders
[Coach: shoulders back and look straight ahead]
0:30 Bike
[Coach: hinge at the hips and ball of athletes’ foot on the pedal]
10 Bodyweight Lunges
[Coach: front heel stays down and back knee taps the floor]
20 High Single Unders
[Coach: shoulders back and push the ground away]
0:30 Bike
[Coach: hinge at the hips and “scrape” the floor]
10 Dumbbell Goblet Lunges
[Coach: front heel stays down and stand to full extension to complete each rep]
5 Dumbbell Push Press (each arm)
[Coach: elbow locked out and bicep to ear]
10 Jumping Double Taps
[Coach: shoulders back and push the ground away]
10 Double Unders
0:30 Bike
[Coach: hinge at the hips and ball of athletes’ foot on the pedal]
10 Single Dumbbell Overhead Lunges
[Coach: front heel stays down; elbow locked out and bicep to ear]
PRACTICE ROUND
10 Double Unders
200 Meter Bike
10ft Single Dumbbell Overhead Walking Lunges
200 Meter Bike
10 Double Unders

WOD [28:00 - 50:00] [22:00]

“BOUNCER”
-Athletes should stay calm on Double Unders. There is a possibility athletes will trip up; coach them to breathe,
do a few singles, change directions, loosen their grip. . . stay calm.
-Athletes should hold themselves accountable by checking their pace on the Bike monitor. The workout is in
the second Bike; athletes will need to dig deep!
-Athletes must alternate legs every rep on Lunges but can switch arms whenever they’d like. Have athletes
look at the clock after the first Bike and see if they can do 20 Lunges on the Minute to stay moving.

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Couch Stretch (each side)

AFTER CLASS
 Strict Press:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]

MODIFICATIONS

DOUBLE UNDERS
-Decrease Reps
-Cap at 2:00
-150 Single Unders
-100 High Single Unders
-2:00 on Any Machine
-400 Meter Run
-500 Meter Row
2,000 METER BIKE
-Reduce Distances
-2,000m On Any Bike
-5:00 Cap
-1,000m Row
-800m Ski
-800m Run
-600m Air Run
300 FT. SINGLE DUMBBELL OVERHEAD WALKING LUNGES
-Reduce Load
-Reduce Distance
-100 Single Dumbbell Overhead Step Back Lunges

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-If limited on Bikes, run 2 heats and stagger by 5:00
-If limited on floor space have athletes do 100 Single Dumbbell Overhead Step Back Lunges
AT HOME:
For Time:
100 Double Unders
800m Run
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
800m Run
100 Double Unders
------------------------------------------------------------------------------------

5FRx

SLEEP
“As we age our normal resting heart rate decreases, then increases. Find out how and why this happens and
ways to maintain a healthy heart rate throughout your life”
Full Article: https://www.whoop.com/thelocker/whats-a-normal-heart-rate-for-my-age/

Movement

"BOUNCER"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

WEDNESDAY // 01.12.2022

"THREE STRIKES"

Compete
PART 1: FRONT SQUAT
6 sets of 2:
Barbell Front Squats
*Score - Heaviest Load
PART 2: "THREE STRIKES"
AMRAP 12:
3 Dumbbell Front Squats (50/35)'s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)'s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)'s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24"/20")
...
[Continue To Add 3 Reps Each Round]
[Kilos = 22.5/15]
*Score = Rounds + Reps
Example Score: If you finish the round of 12's and get 5 Dumbbell Front Squats your score would be 4 + 5.

Train
PART 1: FRONT SQUAT
6 sets of 2:
Barbell Front Squats
*Score - Heaviest Load
PART 2: "THREE STRIKES"
AMRAP 12:
3 Dumbbell Front Squats (50/35)'s
3 Strict Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (50/35)'s
6 Strict Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (50/35)'s
9 Strict Pull-ups
9 Box Jump Overs (24"/20")
...
[Continue To Add 3 Reps Each Round]
[Kilos = 22.5/15]
*Score = Rounds + Reps
Example Score: If you finish the round of 12's and get 5 Dumbbell Front Squats your score would be 4 + 5.

Sweat
PART 1: FRONT SQUAT
6 sets of 2:
Barbell Front Squats
*Score - Heaviest Load
PART 2: "THREE STRIKES"
AMRAP 12:
3 Dumbbell Front Squats (35/25)'s
3 Strict Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats (35/25)'s
6 Strict Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats (35/25)'s
9 Strict Pull-ups
9 Box Jump Overs (24"/20")
...
[Continue To Add 3 Reps Each Round]
[Kilos = 15/10]
*Score = Rounds + Reps
Example Score: If you finish the round of 12's and get 5 Dumbbell Front Squats your score would be 4 + 5.

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE:
In Part 1, athletes will have 15 Minutes to complete 6 sets of 2 Front Squats. In Part 2, athletes will complete
as many rounds as possible in 12 Minutes of 3 Double Dumbbell Front Squats, 3 Pull Ups, and 3 Box Jump
Overs. Athletes will add 3 reps to each movement every round.
STIMULUS
: “THREE STRIKES” is a
Threshold
workout.
STRATEGY
: Athletes should try to hold onto unbroken Front Squats as long as possible. Athletes should try to maintain
small quick sets on Pull Ups. Athletes should find a consistent pace on Box Jump Overs as their strategic
passing movement.
SCALING
: If needed, athletes can decrease their weight for Front Squats and use a band on Pull Ups.
SCORING
: In Part 1, athletes’ score will be their
Heaviest Load
. In Part 2, athletes’ score will be
Rounds + Reps
. Example Score: If you finish the round of 12's and get 5 Dumbbell Front Squats your score would be 4 + 5.
Athletes should aim to get into the round of
15’s
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Hip Halo

GENERAL WARM UP [5:00 - 13:00]

HIP HALO
2 Rounds. . .
10 Lateral Steps (each side)
5 Pausing Squats (0:03 at the bottom)
10 Standing Fire Hydrants (each side)
0:30 Hip Bridges
MOBILITY
(All Stretched on One Side)
0:20 Static Spiderman
0:20 Static Lunging Hip flexor Stretch (drop back knee from spiderman stretch)
0:20 Half Kneeling Hamstring Stretch
0:20 Half Kneeling Adductor Stretch
0:20 Pigeon Pose
0:30 Rig/Rack Assisted Squat Hold

TECHNIQUE & BUILD [13:00 -30:00]

FRONT SQUAT
[Coach: strong front rack position = elbows pointed forward upper back engaged]
[Coach: hips down and back]
[Coach: knees out and heels down]

PART 1: BARBELL FRONT SQUAT [15:00 - 30:00]

6 sets of 2:
Barbell Front Squats
Score - Heaviest Load

SPECIFIC WARM UP [30:00 - 37:00]

10 Double Dumbbell Deadlifts

10 Scap Retractions (pull up bar)
10 Box Step Overs
5 Double Dumbbell Power Cleans
5 Kip Swings
5 Box Jump Up Step Down
3 Double Dumbbell Front Squats
3 Pull Ups
3 Box Jump Overs

WOD [40:00 - 52:00] [12:00]

“THREE STRIKES”
-Athletes should hold onto unbroken sets of Double Dumbbell Front Squats
-Athletes should maintain small fast sets (3’s is a good option) on Pull Ups
-Athletes should use Box Jump Overs as a pacer from the start transitioning immediately into Double Dumbbell
Front Squats

COOLDOWN [52:00 - 60:00]

MOBILITY
1:00 Seated Quad Stretch
1:00 Lat Stretch

AFTER CLASS

Deadlifts:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]

MODIFICATIONS

DOUBLE DUMBBELL FRONT SQUATS

-Decrease Load
-Decrease Reps
-Single Dumbbell Goblet
-2x Bodyweight Squats
PULL UPS
-Decrease Reps
-Banded Assisted Pull Ups
-Jumping Pull Ups
-2x Ring Rows
-2x Single Dumbbell Bent Over Row
-2x Sit Ups
BOX JUMP OVERS
-Decrease Reps
-Box Step Overs
-2x Jump Squats Over Dumbbell

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-If limited on Boxes stagger by 2:00
-Run two heats. . .
Heat 1: starts with Barbell Front Squats
Heat 2: starts with “THREE STRIKES”
AT HOME:
PART 1:
6 sets of 5:
Double Dumbbell Front Squats
Score - Heaviest Load
 PART 2: “THREE STRIKES”
AMRAP 12:
3 Dumbbell Front Squats
3 Single Dumbbell Bent Over Row (each side)
3 Squat Jumps Over Dumbbell
6 Dumbbell Front Squats
6 Single Dumbbell Bent Over Row (each side)
6 Squat Jumps Over Dumbbell
9 Dumbbell Front Squats
9 Single Dumbbell Bent Over Row (each side)
9 Squat Jumps Over Dumbbell
…
[Continue To Add 3 Reps Each Round]
------------------------------------------------------------------------------------

5FRx

TRAIN
Looking for extra Conditioning?
Did you know Concept2 posts a Workout of the Day?
https://www.concept2.com/indoor-rowers/training/wod

Movement

"THREE STRIKES"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

THURSDAY // 01.13.2022

"STATION WAGON"

Compete
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest
[Kilos = 32/24]
*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up
Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round
during their rest minute.

Train
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest
[Kilos = 32/24]
*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up
Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round
during their rest minute.

Sweat
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (53/35)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest
[Kilos = 24/16]
*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up
Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round
during their rest minute.

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: For 5 Rounds, athletes will rotate through 5 stations. Athletes will rest 1 Minute before starting the next
round. The 5 stations are Bike Calories, Russian Kettlebell Swings, 10 Meter Shuttle Runs, AbMat Sit Ups,and
Ski/Row Calories.
STIMULUS
: “STATION WAGON” is a
Pacer
workout.
STRATEGY
: Athletes should work for about 0:50 leaving 0:10 to transition to the next station.
SCALING
: If needed, athletes can decrease the Kettlebell load.
SCORING
: Athletes’ score will be
Sum Total Reps
. 1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up. Athletes will keep a running total of
reps for each round and enter their Total Reps at the end of every round during their rest minute.
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Class Set Up
-”Flat Back”
-Kettlebell Swing “Starts”

SPECIFIC WARM UP [5:00 - :1800]

0:20 Easy Bike

0:10 Transition
0:20 Kettlebell Deadlifts
0:10 Transition
0:20 Walking Spiderman Stretch/Walking Alternating Quad Stretch
0:10 Transition
0:20 Hollow Body Rocks
0:10 Transition
0:20 Ski/Row
0:10 Transition
0:20 High Resistance Standing Bike
0:10 Transition
0:20 Kettlebell Swing “Starts”
0:10 Transition
0:20 Walking Samson Stretch/Walking Inchworm to Push Up
0:10 Transition
0:20 Slow AbMat Sit Ups
0:10 Transition
0:20 Ski/Row
0:10 Transition
0:20 Sprint Pace Bike
0:10 Transition
0:20 Russian Kettlebell Swings
0:10 Transition
0:20 High Knees/Butt Kicks
0:10 Transition
0:20 Eccentric AbMat Sit Ups (0:03 tempo on the way down)
0:10 Transition
0:20 Ski/Row
0:10 Transition
PRACTICE ROUND
[Coach: remind athletes to keep a running tally of their reps!]
0:20 Bike Calories
0:10 Transition
0:20 Russian Kettlebell Swings
0:10 Transition
0:20 10 Meter Shuttle Runs
0:10 Transition
0:20 AbMat Sit Ups
0:10 Transition
0:20 Ski/Row
0:10 Transition

WOD [22:00 - 52:00] [30:00]

“STATION WAGON”
-Remind athletes to keep a running tally of their reps
-Athletes should identify their strong movements to push the pace
-Athletes may want AbMat Sit Up to the 0:55 because it’s an efficient station to get more reps on
-Remind athletes to work the full minute on their last station

COOLDOWN [52:00 - 60:00]

MOBILITY
1:00 Pigeon Pose (each side)

AFTER CLASS

4 Rounds for Quality

8 Single Dumbbell Bent Over Rows (each side)
10 Pausing Barbell Hip Bridges (0:03 pause at the top)
10 Strict Toes to Bar

MODIFICATIONS

BIKE CALORIES
-Any Machine
RUSSIAN KETTLEBELL SWINGS
-Reduce Load
-Waist Height Swings
-Kettlebell Deadlifts
-Burpees
-Air Squats
10 METER SHUTTLE RUNS
-Any Machine
-200 Meter Run
-Walking Lunges
-Step Back Lunges
-Single Unders
ABMAT SIT UPS
-Hollow Body Rocks
-Lying Knee Tucks
-Plank
SKI CALORIES
-Any Machine Calories

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:
-Have athletes start at different stations. It is OK today if athletes do not start on Bike.
AT HOME:
On the Minute x 30 [5 Rounds]:
Minute 1: Any Machine
Minute 2: Russian Dumbbell Swings
Minute 3: Double Unders or Line Hops
Minute 4: AbMat Sit Ups
Minute 5: Any Machine or 200 Meter Run
Minute 6: Rest
------------------------------------------------------------------------------------

5FRx

THINK
“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
-Epictetus
“Motivational speaker Jim Rohn famously said, “We are the average of the five people we spend the most time
with.” The way we think, the way we feel about ourselves, and the choices we make are directly related to the
people we spend the most time with. Your most important tool to sharpening your life is surrounding yourself
with good people.
Choose your future by choosing who you spend your time with.”
-Sarah Gardner (Daily JAM)

Movement

"STATION WAGON"
COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM
COMPTRAIN AFFILIATE PROGRAMMING

FRIDAY // 01.14.2022

"COMPTRAIN STANDARD"

Compete
AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees
[Kilos = 43/29]
*Score = Rounds + Reps

Train
AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees
[Kilos = 43/29]
*Score = Rounds + Reps

Sweat
AMRAP 5:
10 Thrusters (65/45)
10 Bar Facing Burpees
10 Power Cleans (65/45)
10 Bar Facing Burpees
10 Hang Power Snatches (65/45)
10 Bar Facing Burpees
[Kilos = 29/20]
*Score = Rounds + Reps

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: AMRAP5: 10 Thrusters, 10 Bar Facing Burpees, 10 Power Cleans, 10 Bar Facing Burpees, 10 Hang Power
Snatches, 10 Bar Facing Burpees
STIMULUS
: “COMPTRAIN STANDARD” is a
Sprint
workout.
STRATEGY
: Constant movement for 5 Minutes. Athletes should be aiming for unbroken sets on the barbell for at least the
first round. Athletes should burpee at a pace that allows them to get their hands right on the barbell for their
next set.
SCALING
: Choose a weight for the three barbell movements that you can complete in 1-2 sets throughout the entire
workout.
SCORING
: The COMPTRAIN STANDARD is scored by
Round + Reps
. Athletes should be able to complete 1+ rounds within the 5-minute window. Scores will range from 1 + Rounds
to 2 + 20 Reps
[DAILY VIDEO]

GENERAL WARM UP [5:00 - 10:00]

0:30 Mountain Climbers

0:30 Active Spiderman
0:30 Straight Arm Burpees
0:30 Push Up to Downdog
0:30 Slow Burpees
0:30 Active Samson
0:30 Burpees
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

TECHNIQUE & BUILD [10:00 - 30:00]

EMPTY BARBELL
THRUSTER
0:15 Front Rack Stretch
3 Pausing Front Squats (0:03 pause in the bottom)
[Coach: hips below knees and elbows up]
3 Front Squats
3 Pausing Push Press (0:03 overhead)
[Coach: tight midline; full hip, knee, and arm extension]
3 Push Press
5 Thrusters
[Coach: heels stay down until hips extend]
POWER CLEAN
3 Deadlifts
[Coach: flat back]
3 Deadlift + Shrug
[Coach: hips extend THEN shrug]
3 Muscle Cleans
[Coach: fast elbows]
3 Pausing Power Cleans (0:03 pause in the catch)
[Coach: hips extend THEN Fast elbows]
3 Power Cleans
[Coach: neutral spine to set up; stand to full extension before starting the next rep]
HANG POWER SNATCH
3 Snatch Grip Deadlifts
[Coach: neutral spine and active shoulder]
3 Hang Power Snatches from the Pocket
[Coach: jump THEN fast elbows]
3 Pausing Hang Power Sntaches (0:03 in the catch)
[Coach: elbows locked out and catching in a quarter squat]
3 Hang Power Snatch
[Coach: establish the hang, jump, fast elbows, stand to full extension before starting the next rep]

EMOM 15

[0:00 - 5:00] BUILD TO A HEAVY HANG POWER SNATCH

[5:00 - 10:00] BUILD TO A HEAVY THRUSTER
[10:00 - 15:00] BUILD TO A HEAVY POWER CLEAN
Remind athletes not to go too heavy- Save it for The "COMPTRAIN STANDARD"

SPECIFIC WARM UP [30:00 - 35:00]

BAR-FACING BURPEES
[Coach: athletes can step up from the burpee as a pacing strategy but athletes MUST take off of two feet when
jumping over the bar]
PRACTICE ROUND
5 Thrusters
3 Bar-Facing Burpees
5 Power Cleans
3 Bar-Facing Burpees
5 Hang Power Snatches
3 Bar-Facing Burpees
[5:00 or more recovery before "COMPTRAIN STANDARD"]

WOD [40:00 - 45:00] [5:00]

“COMPTRAIN STANDARD”
-Remember: this is a quick workout; athletes need to be constantly moving the entire 5 Minutes
Athletes should aim to go unbroken on their first round barbell movements
Athletes should move at the fastest pace possible on the Burpees that allows them to get hands right on the
bar when finished
-Be aggressive
-Guns blazing
-Don't get stuck behind the clock

COOLDOWN/POST WOD DEBRIEF [45:00 - 60:00]

Let athletes roll around for 5 Minutes

Pull athletes into the whiteboard and “geek out” about the workout

AFTER CLASS

Snatch:
3 Reps @ 40% 1RM
3 Reps @ 50% 1RM
3 Reps @ 60% 1RM
3 Reps @ 75% 1RM
3 Reps @ 75% 1RM
2 Reps @ 80% 1RM
1 Rep @ 85% 1RM
1 Rep @ 88% 1RM
1 Rep @ 88% 1RM

MODIFICATIONS

THRUSTER
-Reduce Load
-Reduce Reps
-Double Dumbbell Thruster
-Front Squat
-Push Press
POWER CLEAN
-Reduce Load
-Reduce Reps
-Double Dumbbell Power Clean
-Hang Power Clean
-Deadlift
HANG POWER SNATCH
-Reduce Load
-Reduce Reps
-Kettlebell Swing
-Dumbbell Hang Power Snatch
-Hang Power Clean
BAR FACING BURPEES
-Reduce Reps
-Lateral Barbell Burpees
-Burpees
-Burpees Over Dumbbell

WORKOUT VARIATIONS

AT HOME:
AMRAP5
10 Double Dumbbell Thrusters
10 Dumbbell Facing Burpees
10 Double Dumbbell Power Cleans
10 Dumbbell Facing Burpees
10 Double Dumbbell Devil’s Presses
10 Dumbbell Facing Burpees
 ------------------------------------------------------------------------------------

5FRx

CONNECT
Friendly competition is a great way to connect with people!
How are you encouraging friendly competition in your community?
Do you write scores on a Whiteboard?
Do you encourage athletes to enter scores in an app or platform?
Do you start discussions with athletes post WOD about strategy and how the workout felt?
One of the best community builders is sweaty, out of breath people rolling around on the gym floor discussing
“How far did you get in the workout?”
As coaches, it is super important for us to set the tone around competition in class. Competition is a great
motivator and talking point so long as it’s friendly.
“I always wished we had played more. I know he made me a better player and I hope I made him better at
some stage.”
-John McEnroe about Björn Borg

Movement

"COMPTRAIN STANDARD"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

SATURDAY // 01.15.2022

"TRIPLE TROUBLE"

Compete
[ALL TRACKS]
[Team of 3]
For Time:
3,000 Meter Row
15 Rope Climbs
3,000 Meter Run
[Time Cap= 45 Minutes]
*Score = Time it takes athlete’s team to complete the workout
Teams can partition however they’d like
Must complete movement before moving on to the next

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: In a Team of 3, athletes will complete a 3,000 Meter Row, 15 Rope Climbs, and a 3,000 Meter Run. Teams
must complete a movement before moving on to the next. Teams can partition the work however they’d like.
STIMULUS
: “TRIPLE TROUBLE” is a
Pacer **workout. **STRATEGY
: Teams should be able to complete 3,000 Meters of Rowing in under 15:00, 15 Rope Climbs in under 8:00,
and 3,000 Meter Run in under 20:00.
SCALING
: If needed, athletes should scale the Rowing distance to 2,000 Meters, Rope Climbs to 10 and the Run to 2
Miles.
SCORING
: Athletes’ score will be the
Time
it takes their team to complete the workout. Athletes should aim to finish the workout in
In today’s
[DAILY VIDEO]
we’ll dive into. . .
-Individual option in notes if your gym is spiking in covid cases
-Make sure athletes do it as a chipper finishing one movement before moving to the next
-Athletes can partition however
-Video says 3k Row to end but IS programmed as 3k Run

SPECIFIC WARM UP [5:00 - 10:00]

0:15 Alternating Quad Stretch

0:15 Knuckle Drags
0:15 Inchworm to Push Up
0:15 Down Dog
100m Row
10 Scap Retractions (from Pull Up Bar)
3 Strict Pull Ups
3 Strict Knee to Chest
100m Run
100m Row
1 Half Rope Climb
100m Run
PRACTICE ROUND
As a Team of 3
300m Row
3 Rope Climbs
300m Run
Partition however you’d like

WOD [10:00 - 55:00] [45:00]

“TRIPLE TROUBLE”
-There is a 2:1 work to rest ratio with a Team of 3, so when athletes are working they should be pushing the
pace

COOLDOWN [55:00 - 60:00]

MOBILITY
-1:00 Pigeon Pose (each side)

AFTER CLASS

Back Squat:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]

MODIFICATIONS

3,000 METER ROW

-Reduce Distances
-6,000m Bike
-2,400m Ski
-2,400m Run
-1,800m Air Run
15 ROPE CLIMBS
-Reduce Reps
-1 Rope Climb = 3 Pull Ups + 3 Knee to Chest
-1 Rope Climb = 2 Lying Rope Climb to Stand
-1 Rope Climb = 3 Double Dumbbell Renegade Rows
3,000 METER RUN
-Reduce Distances
-7, 500m Bike
-3,750m Row
-3,000m Ski
-2,250m Air Run

WORKOUT VARIATIONS

INDIVIDUAL OPTION:
3 Rounds For Time:
1,000 Meter Row
5 Rope Climbs
1 Mile Run
AT HOME:
For Time:
3 Rounds:
800m Run
30 Double Dumbbell Renegade Rows
400m Walking Lunges
------------------------------------------------------------------------------------

5FRX

"Excellence" is a term thrown around when hard work translates into achievement. But that's not actually how
it works. Excellence is not a metric of achievement, it's a metric of commitment. Just because you’re successful
doesn’t mean you’re committed, and it doesn’t automatically equal excellence.
That’s because excellence isn’t about how hard you’re working- it’s about hoe hard you are working relative
to the best in the world. Are you doing everything in your power to get half a percent better, no matter how
difficult it is or how long it takes? If your level of commitment makes people uncomfortable, you’re on the right
track.
You’ll know you’re close when they start calling you obsessed.
 Movement

"TRIPLE DOUBLE"

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM

COMPTRAIN AFFILIATE PROGRAMMING

SUNDAY // 01.16.2022

"TIGGER"

Compete
On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell
In Remaining Time Max Double Unders
[Kilos = 22.5/15]
*Score = Lowest Round of Double Under Reps

Train
On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell
In Remaining Time Max Double Unders
[Kilos = 22.5/15]
*Score = Lowest Round of Double Under Reps

Sweat
On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches (35/25)
Lateral Burpees Over Dumbbell
In Remaining Time Max Double Unders
[Kilos = 15/10]
*Score = Lowest Round of Double Under Reps

CTGym Lesson Plan

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE
: Athletes will complete 5 Rounds on the 4:00 of 15-12-9: Alternating Single Dumbbell Snatches and Lateral
Burpees Over Dumbbell. In the remaining time, athletes will complete as many Double Unders as possible.
STIMULUS
: “TIGGER” is a
Pacer
workout.
STRATEGY
: Athletes should be able to complete Dumbbell Snatches and Burpees Over Dumbbell in 3:00, leaving at least
a minute of Double Under time for athletes.
SCALING
: If needed, athletes should cap Snatches and Burpees at 3:00 or reduce reps to 12-9-6 to leave time for
Double Unders.
SCORING
: Athletes’ score will be their
Lowest
(minimum) round of
Double Under Reps
. This will encourage athletes to be consistent across all 5 rounds.

GENERAL WARM UP [5:00 - 12:00]

0:30 Jumping Jacks

0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Single Unders
0:30 Active Samson
0:30 Inchworm
0:30 High Single Unders
0:30 Active Spiderman
0:30 Downdog
0:30 Low and Fast Single Unders
0:30 Jumping Double Taps (no rope)
0:30 Double Unders
[Coach: hands by pockets and push the ground away when you jump]

TECHNIQUE & BUILD [12:00 - 22:00]

10 Alternating Single Dumbbell Deadlifts

[Coach: flat back and return dumbbell between feet]
10 Single Dumbbell Strict Press (hold dumbbell horizontally in both hands)
5 Single Dumbbell Push Press (each side)
[Coach: finish rep with elbow locked out, bicep too ear, and thumb pointing behind (dumbbell in a neutral grip
position)
]
5 Dumbbell Swings (each side)
[Coach: drive hips Up (not forward)]
5 Dumbbell Deadlift to Shrug
[Coach: arm stays straight and drive hips UP]
6 Alternating Single Dumbbell Snatches (3 each side)
[Coach: drive hips UP]

SPECIFIC WARM UP [22:00 - 26:00]

LATERAL BURPEES OVER DUMBBELL

[
Coach: athletes MUST take off of two feet on the jump and athletes MUST jump directly over the dumbbell
(not around the front or back)]
PRACTICE ROUND
5-3-1:
Alternating Single Dumbbell Snatches
Lateral Burpees Over Dumbbell
20 Double Unders

WOD [30:00 - 50:00] [20:00]

“TIGGER”
-Athletes should pace Dumbbell Snatches and Burpees strategically to feel good going into Double Unders
-Athletes should aim to be consistent on Double Under Reps

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Calf/Ankle Stretch on Wall

AFTER CLASS

AMRAP 15:
15/10 Machine Calories
15 Glute Bridges
15 Sit Ups
For Quality not rounds

MODIFICATIONS

ALTERNATING DUMBBELL SNATCHES

-Reduce Load
-Reduce Reps
-Alternating Single Dumbbell Deadlifts
-Alternating Hang Power Snatch
 LATERAL BURPEES OVER DUMBBELL
-Reduce Reps
-Burpees
-Straight Arm Burpees
DOUBLE UNDERS
-Max Machine Calories
-Max Distance Run
-Max AbMat Sit Ups
-Max Single Unders
-Max Line Hops

WORKOUT VARIATIONS

AT HOME:
On the 4:00 x 5 Rounds:
15-12-9
Alternating Dumbbell Snatches
Burpees Over Dumbbell
In Remaining Time Max Double Unders
------------------------------------------------------------------------------------

5FRx

REGENERATION SUNDAY
AMRAP 15:
15/10 Machine Calories
15 Glute Bridges
15 Sit Ups
For Quality not rounds

COMPTRAINGYM.COM SUPPORT@COMPTRAINGYM.COM COMPTRAIN.COM