Monday, December 2nd, 2019 Last Testing Phase of the year!

A note about our testing week: 
Every 4 months we have a 2 week window at Defined where we test many of your foundational barbell lifts, Girl/Hero WODS, and/or Defined baseline workouts.

If you are a new athlete at Defined use these next 2 weeks to establish and record your baseline numbers or if you have been with us for a while this is a great time to check in with your last testing results to gauge your progress.  

Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

Week’s Preview: 2 Week Testing Phase
Tuesday: Find heavy Clean + Hero WOD “DT”
Wednesday: “Fight Gone Bad”
Friday: Find heavy Sumo or Conventional DL + “Rowing Helen”

Strict Shoulder Press
-Build to heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 5-5-3-3-2-1-1-1

Push Press
-Start at approx. 70% of heavy from Part A
-Build to heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 3-3-2-1-1-1

*Take 20 minutes for both!

Every 3 Minutes X 4 Rounds: (12 minutes)
Row 400 Meters AFAP!
*Optimize to 300 Meters to finish under 90 seconds each round!
Rest remaining time of each round.
*Recording fastest round overall!


  • Our Last Foundations of 2019: Starting Sunday, Dec. 8th! Email to hold your spot!
  • Book a “No Sweat” Intro session Here to set up an in person meeting and tour with one of our head coaches!