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(Specialty warm-up: 5 box jump w/ bumper plate, 5 rocking chair, jumprope selection)

Dumbbell/ Weighted box jump:

9, 7, 5, 3, 3, 3

Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.

Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; Soft is sketchy.

Additionally: Jump with whatever tool or object allows for the most-powerful and consistent execution accompanied by the least amount of position break. Expectation is a step-down, not a jump down, with heavy enough to be useful weights.

Then, as quickly as possible:

20 Tire flip

Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

And then, with a partner**, 5 aggressive minutes of:

5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate)

5 Abmat sit-up (with same bumper)


Airdyne/ equivalent

Goal is accumulation of as many total calories as possible, while the other partner hustles hard through the sit-up variations. Transition onto and off of the floor without hands, and transition immediately and aggressively from sit-up to bike, and back; Efficiency and hustle will govern success in this short drill.

Note: If this drill feels “too short”, question the participant, not the process. Goal should be minimum 100 calories on the bike, and wanting to go home and go to bed immediately once off it.

**And, of course, if you don't have a partner, the only difference is a 50-calorie expectation; Time your initial 5 + 5, and work/ transition accordingly.

And finally, with same partner**:

1000 Jumprope

500 Walking lunge

Strategize work and intersperse movements as desired- both partners may work simultaneously, but not on same movement. Count accurately, and complete as quickly as possible. No breaks, no wandering, no scurrying once the drill has started. Plan, focus, execute; Poor strategy is always costly.

Lunge: Just as in Turkish Get-up, press, etc- vertical column should remain, vertical. Do not allow torso to follow your lead leg. Make a hard, fat belly, broaden your chest like an athlete, and don't lean forward while stepping forward. If needed/ desired, interlace fingers into the 'Prison' position to lock it all into place.

A perspective on lazy bodyweight mechanics: If a position wouldn't work at max weight, it should not be trusted, unweighted. One insulates and informs the other. Wiggly lunges, rounded squats, kipping pull-ups, partial range push-up... Consider them weighted to your structural max, and adjust/ perform accordingly.

**Minus partner, this is 500 jumprope + 250 walking lunge, completed in accurate and powerful sets of no less than 100 jumprope and 50 walking lunge.


Cool down moving, intelligently, and diagnostically; Deliberate, diligent self-assessment is the most valuable skill in any athlete or trainer's set.

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