Consideration: Total Volume of Training

The driver of progress for people new to training with us is most notably comes from an increase in quality and intensity of training compared to what they did before coming to DEUCE. By and large, even folks who have a history of working out realize they haven’t been moving well and they haven’t been working nearly as hard as they thought. Awesome. But, what about the second phase of training with us?

How do you get better after you generally move well and understand how to work hard? The science of strength and conditioning tells us that we must continue to progressively overload the system to change it. This means that for folks with a training age greater than a few years with us will need to do more in 2020 than they did in 2019. Now that you’ve got a quality of movement and an understanding of intensity, we need to add volume. Training three days a week will need to become four or more, for example, to progress the gains of training. 

How with you intelligently up your volume in 2020 to get to the next level?


Logan Gelbrich  


11/21/19 WOD

Complete 4 rounds for quality:

5 Candlestick Rolls

5 High Box Jumps

10 Ab Rollouts


Then, complete the following every 5 minutes for 20 minutes:

500m Row


*Athletes record slowest round score


Then, with a partner, AMRAP 4

Partner A: 8 Calorie Row

Partner B: Max Slam Balls