Hey, kids. Hope you’re all doing well. After being talked into doing a wider-scale version of this whole thing (by someone who better co-author the article with me); I have had many of you ask if there’s a site you guys can post your results on (other than your personal blogs which you should all be updating daily) and compare notes. This will be that site.

You are not all doing the same program, but many of you intersect on a daily basis (sometimes met-con, sometimes lifts). This site should give you the opportunity to see where you are in comparison to the others who are following the program, and give you some instant feedback to the numbers. Also, I’ll be posting videos that coincide with some of the more obscure movements (like the 1 & 1/4 Squat video which I had to send out 20 times).

Just so you all know; there are around 20 of you participating currently in the program. Some of you are multiple Games competitors – Laura, Brandon. Some of you have been really close, or there on teams – Jeremy, Josh, Talayna, Jess, Jason, Corey. And some of you are looking to make a run this year, or simply get as good as you could possibly be. Your knowledge and experience will be invaluable throughout the next 4 months, and into the season. I’d like to see posts from everyone so we can test each other on a daily basis (yes, I still want you to post your blogs – ALWAYS), and I’d like to also see posts about how you’re doing in local comps. This is most certainly the largest group of competitive athletes that I’ve ever had as a control group, and I’m incredibly excited to see where the whole thing goes.

So… I’ll post the basic template WOD for each day. Just so we’re all clear – there IS a basic template. Some of you are working strictly off the basic template; some are barely doing anything that’s on it. Either way, you will all have some things in common on a daily basis.



1) Take 5 reps to find a very heavy Power Snatch (no misses) – rest as needed.
2) 3X3 touch & go Power Snatches @ 85% of heaviest rep from #1 – rest EXACTLY 60 seconds (straps are recommended).
3a) 5X2 Heaving Snatch Balance @ 100% of heaviest rep from #1 – rest EXACTLY 60 seconds.
3b) 5X2 1&1/4 Front Squats @ 100% of 1rm Clean (any style) – rest EXACTLY 60 seconds.

Notes: The 3A/3B format means alternating sets. This should be performed as 5 sets of 2 Snatch Balances, then 2 Front Squats alternating back and forth with 60 seconds rest between each.


3 rounds for time of:

10 difficult HSPU
20 GHD Situps
100 Double-Unders

Notes: “Difficult” should be based off what you are able to do for 5-10 reps unbroken. This should also not be too hard. If you have to drop more than twice per set then it is too hard. Kipping is not only acceptable, it’s recommended.

Brandon Phillips – 1st Place “Integrity’s Revenge”

Talayna Fortunato – 1st Place “Integrity’s Revenge”

10 thoughts on “110926

  1. Competed on The Prison Yard Games this weekend. Placed 6th overall. WOD placement was 4th, 17th ( Shocker! bench press butt raped me like a little boy in prison), 3rd, 3rd
    1. 175 lbs
    2. 150 lbs
    3a. 175 lb
    3b. 265 lbs and effin horrible

    Conditioning: 9:59 w/ Abmat between thr big 45 lb plates for HSPU

  2. 1) 5 reps to find very heavy power snatch- 120#

    2)the 3×3 touch and go power snatches was at 85%, which was 100# for me.

    3) For the heaving snatch balance I had to use 95#. So hard for me… I missed some reps and had to re-do them. The front squats were at 175#, aka heavy as crap.

    For the conditioning wod, my hspu were done w an abmat and 25# plates. Honestly, these probably took literally 9-10 min for me to do in total during the whole thing. Prb too hard for what you wanted. Anyway, I stuck w that and my time was 21:16. :-/

  3. Ok, I’ll go first. Since today involved snatching, and/or things over my head…it wasn’t so hot for me.

    1) 135, 145, 155, 165, 170F – sorry, Rudy
    2) 140×3, 140×3, 140×3 – with straps
    3a) 165×1, 165×2, 165×1, 155×2, 165×1
    3b) 265×2, 245×2, 245×2, 245×2, 245×2
    4) 11:46, HSPUs with hands on plates (45# and 25# stacked), with an abmat in between.

    – I played with the loads on 3a and b because I kept failing on my snatch balances and didn’t think that was the point, and on my first set of front squats I pretty much bottomed out, and couldn’t bounce out for the 1/4 piece.

    MFS – 2/2/4

  4. 1) 135, 145, 155×3 – Hit 155 all times but pressed out, so no reps.
    2) 125# 3×3
    3a) I really suck at snatch/snatch balance – 105# 5×2. Need tons of work.
    3b) 225# 5×2
    4) 10:48. 4″ deficit on the first two rounds, 0″ deficit on the last. Unbroken on the first round then 4 on the next, then I could only muster singles. I guess I could have tried kipping them, but I wanted to be able to look at myself in the mirror tomorrow morning. What.

  5. 1) 105, 135, 165, 180, 185
    2) 157, 157, 157 (no straps)
    3a) 185 (struggled with this throughout, but felt great on the final set)
    3b) 270 (easily one of the toughest things I’ve done in a while…)

    MetCon – 11:50
    First round HSPU on floor. Second round went to 25# plates and abmat, then added second abmat after 5 reps (was working singles…). Final round had to put a 10# under the 2 abmats. So frustratd at my HSPU’s!! All GHD’s unbroken and double unders unbroken except for two mistakes on first round.

  6. 1) worked up to 208# (weird kilo/lb weight combos)

    2) 3×3 @ 177#
    3a) (I was an idiot and missed this. Doing it tomorrow to make up, hopefully… dunno if I can hit 207# for multiples, though. Worst movement ever)
    3b) 275#


    9:04 (45# relatively thin bumpers, and didn’t have GHDs, so did 30 inclined situps @ about 45 degrees each round)

    M/F/S – 2/4/2

  7. A little late to the party here.
    1) 165
    2) 140 (no Straps)
    3b) 235 (I also failed to see the 3a part of this too)


    11:50 (HSPU on 45# Plates w/ AbMat between all strict…I forget that its okay to kip this movement) – these have got to be the three slowest movements for me.

  8. 1) 120
    2) 100
    3A) 120 (one miss, wasn’t concentrating)
    3B) dumped 175&165, started over with 155 🙁 weak


    HSPU on 45# plates w/abmat kipping (rested at reps 5 or 6 on 2nd & 3rd sets in the headstand but didn’t come down). I may master double-unders yet, broke 1st and 3rd sets once and 2nd set twice 🙂

  9. First post , this is where I started following the programming . I have been loyal the main site for 3 to almost 4 years. I have hit a plateau only getting so fit . I love this stuff..thanks Rudy !! A almost 40 year old non games athlete just trying to get better everyday
    1) 185
    2) 165
    3)a 175 b) 240


    1 ab mat (no plates) kipping
    ghd unbroken
    average 40 du each time before losing it..

  10. Nathan
    1) 155# (PR)
    2) 3×3 @ 130#
    3a) ended at 135# after failing at 155# and 145# (Snatch Balance is a huge weakness for me)
    3b) 220#

    Conditioning – 15:55 started with none but third round used 1 abmat

    1) 155#
    2) 3×3 @ 130#
    3a) ended at 145# for the last 3 sets after doing 155# for the first two
    3b) 205# for the last 3 sets after doing 220# for the first two

    Conditioning – 14:00 with 15# plates

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