Three Signs of a Courageously High-Quality Training Program

Programmers around the world are often faced with a dangerous proposition: write what’s needed or write what’s fun. Now, of course, this duality isn’t reality. There is a way to do both. That said, it’s much easier to write what’s fun. 

The normalized lack of results in the industry has made fitness non-rigorous enough to tolerate a good time in lieu of quality outcomes. 

Here are three elements that any self-respecting training program will include, but take courage to program:

    1. Short Intervals. I mean 45-90 seconds short with two or three times the rest to work. Program writers fear backlash about deadtime, but intensity is a gear that needs nurturing for quality fitness outcomes. Working for twenty minutes isn’t intense. Period. 
    2. Horizontal Pulling. Likely the bent row or some variation is assumed here. The problem? There aren’t any 1RMs and they don’t look cool on Instagram. The upside?. Everything else. 
    3. Isometrics. Do less. There are remarkable strength and stability gains to be had here. Some of the most valuable, most difficult training, most effective available comes in the form of a quality hold. 

Keep your head on a swivel. It’s a jungle out there.

7/1/22 WOD


Complete 4 rounds for quality of:

12 Alternating DB Bench Press
15 Inverted Row
20 Mountain Climber – Hands on Roller

Then, AMRAP 20

:30 Single Arm Plank Hold (total)
:30 Squat Hold
:30 Dip Lockout Hold
:30 Active Hang Hold


Barbell Deadlift

Complete 3 rounds for quality of:

8 FFE Split Squats (ea)
10 Med Ball Hamstring Curls
12 Plate OH Sit Ups

Then, complete the following for time:

1k Row