Taylor Self (00:01):
I said Showtime. I, I just texted. Hi <laugh> testing the uh, SEV podcast comment function. What’s up everybody? This week, uh, this show we’re gonna be answering some questions that we’ve gotten in. Will has got a Google sheet for us that he’s populated with some questions. These have come from our Instagram, the shut up and scribble Instagram and my personal Instagram jrs a bit. So if you guys have questions that you want discussed on the show, please submit them to any of our Instagrams or wherever. Um, comment ’em on YouTube potentially, uh, so that we can answer these. We like to do, you know, one of these shows every few weeks just to, uh, satisfy the crowd and to promote conversation and dialogue. A healthy dialogue in the CrossFit community. That’s what this show’s for.
JR Howell (00:52):
Yeah, I think too, it’s good. Um, that’s a good exercise for us cuz we take a lot of things for granted. One of the questions that we’ll get to today are just simply how you write a workout and we don’t really think about how we write a workout. We just sit down and do it. And to get us to kind of reverse engineer that process, I think is gonna be not only good for the audience, but good for us too, because it’ll probably make us realize some things that maybe we need to fine tune.
Taylor Self (01:15):
Mm-hmm. <affirmative>. All right. So do you wanna start with that one?
JR Howell (01:18):
Yeah, let’s do that.
Taylor Self (01:19):
All right. I’m pasting it to the go. Ooh. See if it’s too big. Okay. Dope. It’s not too big. All right. Uh, or maybe it is. Okay. We’ll start with the first part of the question. This is from Thomas Spock. Okay. Recently got my level one and feel like I’m really struggling to come up with workouts that aren’t just repeats of things that I’ve seen in the past. Would be interested in a show where you explain your processes for designing workouts, how you plan them out. For some of us new people that understand the basics, but seem to miss the mark when we create a workout. Boom. All right. So where do you start creating a workout? What is the workout? I feel like where I start is what do I want out of the workout? That’s what I need to start with. So first question, answer, what am I trying to do with this workout? Yeah.
JR Howell (02:16):
Yeah, that’s a really good one. Shortly after that I would say, what did I do yesterday? And what am I doing tomorrow?
Taylor Self (02:21):
Ah, okay.
JR Howell (02:22):
Because those are two really good things to think about when you just sit down to decide what you’re gonna do today is because if there isn’t really a plan for your three on one off or your two on one off, or you’re five on, two off, two off, it’s hard to not repeat yourself. It’s hard not to get in the same exact pattern every week. So I think it’s good to think about what you wanna get outta the workout primarily, but then what’s my plan for tomorrow’s workout and what did I do yesterday so that I’m not repeating the same stimulus?
Taylor Self (02:54):
You don’t do everything every day. <laugh>.
JR Howell (03:00):
You may.
Taylor Self (03:01):
Okay. All right. All right. So yeah, what have you done yesterday? What are you doing tomorrow? Where does it fit in the week? What’s the point of the workout? What are you trying to get out of it? I think that’s a question I ask a lot in my training beyond, you know, I, I think for programming, for general affiliate, typically what are you trying to do with this workout should fall in the basket of, okay, I’m just trying to get my affiliate members fitter potentially. Um, and then in that sense, what you’ve done the day before and what you’re doing tomorrow is far more important maybe in the sense of a competitor where you are training at such a high volume that is so much more hindered. I would say like, you’re almost handcuffed in terms of variance because you’re doing so much every day. Um, the question becomes, what do I need stimulus wise, uh, to get out of this workout? Um, from there, where do you go?
JR Howell (03:53):
Yeah. And that situation, a lot of times too, variants when programming at a high volume can keep you healthy or vice versa. Yep. Can hurt you. So it’s really more important when you’re doing a lot to make sure that maybe you’re not repeating the same movement combinations, movement patterns over and over again. I think in this question, since he’s saying he just got his level one, we can maybe assume that he’s writing workouts for himself, or let’s just say he’s writing workouts for a small group of people. Like there’s a group of five or six people that work out with this guy. Yep. And it’s like, Hey, how do I do this? Um, past the basics and maybe the basics that he is talking about is at least once every two weeks, there’s a heavy day. Um, at least once every two weeks we’re gonna go really long.
(04:34):
So let’s just assume really long is like 30 minutes plus. Mm-hmm. <affirmative>. And then outside of that, you’re living off of what couplets, triplets am wraps a lot of, for time, some chippers and then maybe some varying formats. And I think in 2003, if you ask this question, most people give you the same answer because they’re more so regurgitating what they’ve learned at the level one. I think nowadays people have become a lot more creative. People are understanding a lot more of what CrossFit is and the idea that hey, interval based training is CrossFit training long is still CrossFit, doing single modality work is great, but you don’t have to do a long workout that’s just run bike row or ski. Correct. I think that’s something really cool to dive into is that let’s say it’s Monday and I rest at Saturday and Sunday, so I’ve got anything at my disposal. And let’s say you decide Taylor to do, um, uh, the CrossFit games workout from 2019, first cut, right? Running squat snatching and legless road climbing. So for most people, that is a intense metabolic workout when done correctly. But there’s also a lot there, right? You’re doing upper body pulling in a strict fashion, you’re doing a high level, high skill, moderately heavy barbell movement. So then what do you do on Tuesday if you decide, Hey, I’m gonna do first cut on Monday, then it’s Tuesday. How do you approach Tuesday?
Taylor Self (06:05):
You asking me where do I go from there? Yeah. So if we’re doing first cut, which is four rounds for time,
JR Howell (06:12):
Uh,
Taylor Self (06:13):
Three legless, seven squats, snatch, four inch meter run, where it starts with the run. That’s right. 400 meter run, three legless, seven squat snatch. That’s like an 18 to 25 minute workout, 12 legless rope climbs, some squatting, 28 squat reps and some running. I think the next day I probably look to dumbbells a bit. Ah, man, first cut’s tough cause you got some pulling. I would press in some form or fashion. Um, I would look to dumbbells potentially maybe a dumbbell bench press, um, paired with potentially. I, I just look at things like this. What’s the volume of squat squatting? What’s the volume of upper body reps and what’s the volume of mono structural and that particular movement? Um, and if I’m just doing one workout a day, I would like the next day to look probably quite a b like JT is so different from that workout.
(07:03):
Ideally, if you’re hitting the stimulus that’s like six minutes or less, um, and it’s just completely different. It’s short. A lot of pressing, not as much pulling. The thing about a squat snatch that is tough is it’s a hinge and a squat in one movement. So it’s like, okay, am I gonna be redundant in the form of I’m gonna have them pull from the floor again or am I gonna be redundant in the form of, okay, I’m gonna have them squat again. And I, I’m ambivalent on that matter. If it’s a squat snatch, I’m not as, I don’t, I don’t think a squat snatch, at least at that weight is more dominant one way or the other between a hinge or uh, a squat. So maybe you do neither the next day and JT is neither.
JR Howell (07:43):
Yeah. And I definitely set you up a little bit saying that we’re doing that work workout on Monday because there’s a lot that people like me and you think about. Yeah. But we can expect most people not to dissect it that deeply. Yeah. The good thing about that workout is it gives you a lot of freedom the next day and Wednesday because nothing is really high volume. It’s not a lot of running. Yeah. Yeah. So if you decided you wanted to jump rope the next day or do box jumps, you would still be fine. Yeah. There’s not a lot of squatting. So if you decided you wanted to do Karen the next day, you could still do that. Yeah. The next day if you decided you wanted to do pullups, I might recommend another hanging variation like a to bar instead. Yeah. Because there isn’t any bent arm pulling in that movement, but it does kind of, it, it gives you a lot of freedom to mess up on Tuesday is what I’m saying.
(08:29):
So like the only way doing first cut you could really, really mess up is be like, cool, let’s do a ton of dumbbell snatches, a ton of pullups, and let’s run again. Right? Or squat. Yeah. A lot. Yeah. Let’s make sure it’s 15 to 20 minutes. Yeah. That’s really the only way you’re gonna mess up something like that. So for most people it’s still kind of a blank canvas. What I would recommend though is exactly what you said is to keep the movements simple because you had a high skill gymnastics and a high skill barbell. So keep the movements a little bit more simple and go short. Yeah. Would be my recommendation for that.
Taylor Self (09:04):
Yeah. Short was the big, the big thing for me, I think, you know, when I start, okay, this guy’s talking about he just got a level one. I think where I would start is go on.com and just look back a as far as you can like start early and look at workouts. And then for the first workout you’re trying to create, come up with two to four movements that you want to do in this workout. Man, that’s tough. <laugh>, right? Cause I’m trying to gauge the level of case is this guy. So I think wall ball, overhead, squat, thruster, front squat, like that’s what I’m picturing in my mind when I say picture
JR Howell (09:43):
Movement. You wanna do. Yeah. So I think a really good exercise to do, and I can remember doing this really early on, is get down a notepad or get on your computer and break up all the movements into categories. Mm. Break it up into upper body pushing, upper body pulling, lower body pulling or hinging lower body bending. So just say squatting, single leg movements
Taylor Self (10:08):
Are
JR Howell (10:08):
Those titties. So like, so like horizontal displacement, right? And that goes for all different kind of carries, sleds, all that. And then mono structural movements. And we’re gonna keep it really simple. This is another big topic, but let’s just limit that to like jumping rope, running, rowing, skiing, so you know, any machine swimming, biking, all that stuff, do that. And then just like it says right in world class fitness, five to six days a week, mix these up in as many different variations as possible. Mm-hmm. <affirmative> redundancy as the enemy. So for someone you could literally go through and say, all right, cool. This week I’m gonna do a couplet on Monday, a triplet on Tuesday, a chipper on Wednesday, and I’m gonna make sure that I’m pulling from those different categories and I’m not gonna try to repeat any movement combinations for a few months.
(11:01):
You could do that. And then the following week be like, all right, cool. Instead of this couplet, I’m gonna do a heavy day instead of this triplet, I’m gonna go really, really long. And then on Wednesday I’m gonna come back and I’m gonna do a couplet or a triplet. You could do it that simply starting out and still be really, really varied just by getting those categories and try to say, cool, this week I did bench press. Next week maybe I do dips is my upper body push This week I did pull-ups. Maybe next week I need to make sure that I do some kind of rope climb variation. Things like that I think is a really easy way to keep yourself honest and make sure you’re not coming back to the same movements over and over
Taylor Self (11:38):
Again. And to extrapolate on that list of movement variation categories, I would think, you know, upper body push, upper body pull. Did you, you talk about mono structural weightlifting, gymnastics, a list of those as well and categorizing them into all those things. I think in addition to that, when you’re looking to write a workout, I would start super simple. I mean, early on when I started writing my own workouts, it was super simple. Typically couplets or triplets and for time is or am wraps are the easiest way to do it. The the simplest workout formats. Um, because you don’t have to worry about fitting a certain number of reps into an exact time domain. You have room for error, right? Like if I’m coming up with an emom and I have no experience writing workouts, they’re gonna be probably pretty either way too easy initially or just not completable initially until I understand, okay, what’s possible within this minute or this time domain. So I’d stick to for time and am wraps. And then I would think about balancing modalities and having complimentary movement patterns as much as possible, at least in terms of
(12:42):
Your aim for intensity. Complimentary movement patterns are ideal. Um, right. Uh, you know, in the name of variants you need some redundancy, but complimentary movement patterns. The perfect CrossFit esque example is the squat and pullup. So the thruster in the pullup, you’re not pulling the bar, um, you’re pushing it with your legs and you’re not pushing the pullup bar with your legs, you’re pulling it with your arms. So those movements don’t hinder one another. You can do each nicely. You can go fast when you do them. So think about complimentary movement patterns and then balancing reps of each movement so that they take a similar timeframe aside from maybe a mono structural portion within a workout. So if you think about first cut, it has those seven squat snatches in the three legless rope climbs time to complete each for the athlete that’s balanced and does well on that workout is probably pretty similar.
(13:29):
Those seven squat snatches probably take around a minute. And those three legless rope climbs maybe to 15 feet, not 18. I think that workout was like an 18 foot rope. So if it’s a 15 foot rope climb, uh, legless, those three reps probably again take a minute and the run takes two minutes. So think about balancing time per repetition within your set. I mean, you think about a workout that’s like, okay, five rounds for time, 20 wall ball shots, 10 power cleans. You’re probably looking at, you know, 20 pound ball, 1 35, you’re probably looking at similar time domains. So something like that I would look to.
JR Howell (14:06):
Yeah, I think, um, complimenting movements is a great point. And go back for people that are like, well what is that? Really, just go back and look at most of the girls, look at most of the workouts that are couplets,
Taylor Self (14:18):
Diane, there’s
JR Howell (14:19):
Usually a push pull either as a squat and a pull up, like a hanging movement like you’re talking about, or a pull from the floor Yeah. And an upper body press, Elizabeth Diane, stuff like that. Right. Um, one thing that I think is easy to do is if, if you know, hey, I want to go short or if, you know, I want to go media and we know I wanna go long, the number of reps that you’re doing for most people starting out, it’s hard to do too few. It’s really easy to overdo it and do too many. And what I mean by that is, um, I’m gonna do a 20 minute am wrap of 50 cal row, 50 wall ball and um, um, 50 pushups. Right? It’s gonna be really easy for a novice person to start out rowing at their all time best two K pace.
(15:15):
Um, doing 50 wall balls on Brogan, trying to do pushups in two sets. They’re gonna look up, they’re gonna be six minutes into the workout and think to themselves, I can barely row anything now. I’m gonna be doing fives on the wall ball, I’m gonna be doing twos on the pushup. So one round. That’s a easy mistake to make if you’re gonna go long and it’s something cyclical, meaning you’re gonna be doing lots of rounds, keep your chunk small so that you can keep moving for that whole 20 minutes. Mm-hmm. <affirmative>, that’s a really good way to make sure that you’re getting the desired stimulus of a long workout. Mm-hmm. <affirmative>, likewise, when you’re doing something short, if you want to ensure that you’re having maximum intensity for a sprint, don’t give yourself huge chunks. Keep your chunks pretty medium, right? Think of 21 15 9 workouts. Most people look at the 21, they do ’em unbroken, the fifteens the hard round. Maybe they have to break a little on the 15, and then on the nine they can hold on and do those unbroken. So, and thinking about number, number of reps per movement per round is a good exercise to make sure that whatever your desired intensity or stimulus was that you achieve it.
Taylor Self (16:23):
Yeah. And, and looking at overall volume within a workout as well. I think on the programming lecture, they say low volume is like 25 reps or fewer on the day. So like your session has 25 reps total or less. I think they say moderate volume is like 25 to 60 or maybe 25 to 90, can’t remember. And then high volume would be anything over a hundred, a hundred to 200 reps. Um, so play with that, vary that as well. And of course, your low volume days are heavy or super fast. Your moderate volume days can be, you know, your six to nine minute time domain, really high intensity and your high volume days can be longer workouts at a light, light, lightweight, et cetera. Or even body weight.
JR Howell (17:08):
Yeah. I think that’s the next step, right? So you have your desired stimulus and you have your, um, very time domains, which is really, really important for people. And we’re talking about metcons primarily now and not heavy days usually. Don’t you, you, you know, usually people don’t struggle to figure out a good heavy day. Um, as long as you’re varying those heavy days as you go and you’re not always doing deadlifts, you’re not always doing squats, but looking at, okay, on Monday I went long and usually when you go long, it’s also gonna be a high volume. Mm. So, okay, cool. Then I wanna do a five minute workout. Just by the nature of a five minute workout, typically you’re not gonna overdo the volume. Yeah. But if you’re in that medium time domain of like an eight to 12 minutes, and it’s something like JT like, Hey, I’m just gonna do a 12 minute am wrap of jt, you’re gonna end up doing hundreds of pressing reps. And you’re like, wait, I wanted that workout to kind of of be like a medium fast feel. I I didn’t really get that at all. I was just kind of staring at the clock and waiting on my arms to come back. Well, yeah, you learn the lesson right? JT is jt because it’s so dense in the types of press, it’s really easy for people to look at that and just be like, ah, it’s not gonna be that bad, but it hits you in a different way. Mm-hmm. <affirmative> as another classic 21 15 9 triplet wood.
Taylor Self (18:29):
Yeah. Have you ever done acid bath?
JR Howell (18:32):
Um, I’ve done intervals of it, so no, I’ve kind of copped out and never done the actual thing.
Taylor Self (18:38):
I’ve done it two ways. I’ve done it the regular way and then I did it the down under championship where they did acid bath down and then rest a minute or two and then in reverse. And it starts with ski row bike, right? 500, 501 k,
JR Howell (18:53):
Uh, ski row bike. Yep.
Taylor Self (18:55):
Yep. Done it. All right. Do we feel we’ve answered that adequately?
JR Howell (19:01):
I think so. Um, I think the, the, the main things that we want to get across and how to sit down and write a workout is what did you do yesterday? What are you doing tomorrow? Am I hitting the various time domains and am I being conscious of volume and movement patterns? Mm-hmm. <affirmative>, that’s, that’s the best thing.
Taylor Self (19:19):
And then from there, it takes just a lot of time doing it to feel really comfortable doing it and a lot of creativity. And I think for me, where I get most of my creativity or I have gotten most of it, is I look at all of these other workouts or programs or programmers and I look at things that I like and don’t like that give me ideas. And I try to be unique in my own way. Um, but everybody is influenced by someone. Um, so look around and then give it a twist of your own.
(19:47):
All right. Next question. Dope. Thanks dude. All right. This is, will be an interesting one. What are the top three things you take into consideration or look for when seeing if a competition is a well programmed test? I think it’s key in this question that’s from Shane Estrada. I think it’s key to highlight these three things we’re taking into consideration are determining if it’s a well programmed test. Uh, um, so part of me thought for a second, I’ll just leave that up when we talk about it. Part of me thought for a second, I was like, well, one thing I look at in a competition is are they doing anything that’s fucking stupid that I think is dangerous or just dumb? And does that really take away from it being well programmed? What, what do you, what do you have an answer to that question?
JR Howell (20:48):
Uh, that I didn’t really think about that at all because I was just kind of under the assumption that there’s not gonna be any big things like that that pop out. But you know, the longer we go in the sport, people are gonna want to take chances and people are gonna want to try to reinvent the wheel. Sometimes those things are really cool and sometimes they end up just being really dangerous. So y yeah, I mean, I I guess if, um, if I saw like back in the day, wasn’t there a competition where the ring straps were being hung by the necks of the, their teammates and they were like doing ring rows while their teammates? No fucking
Taylor Self (21:26):
Fucking way. Dude, there’s a picture out there. No,
JR Howell (21:29):
No way. Some maybe Chase, chase and Bill put it up one day. <laugh>, there was something like that. Um, I remember that kind of yoke. That was more like a, like a safety squat bar. Didn’t they use that as like a mirror?
Taylor Self (21:43):
Oh, with like straps?
JR Howell (21:44):
I think so. And hanging from weights. Hanging from it. Like taking, taking people out one after disaster, falling disaster. Yeah. Things like that at Atlanta. Yeah. There, there’s gonna be some things like that every now and then. But I think, I think for the most part, I wouldn’t really, if I saw something like that, it probably wouldn’t make me say the whole competition was poorly programmed. It would just make me say, I love the, I love the programming outside of this one movement. They, they kind of took a swing and it was a miss, unfortunately.
Taylor Self (22:12):
What about backwards? Running on a treadmill?
JR Howell (22:14):
Yeah. Like backwards, running backwards, uh, carries like carrying something backwards on a, on a air runner or something like that. I don’t, I don’t, I think that falls into the category of just like dangerous.
Taylor Self (22:27):
Yeah. Okay. So we’re not talking about grid league, we’re talking about CrossFit and CrossFit
JR Howell (22:32):
Company. Yeah, I think we could, I think let, let’s just assume that we’re talking about a, a exercise fitness race that is more like the CrossFit games or like a CrossFit semifinal. So what are your top three?
Taylor Self (22:43):
Um, I don’t, so typically I am not looking at for a well program test. I’m not necessarily looking at, well, Mason Mitchell posted the comment, and this is what I thought about when he posted that. He said programmed for who, and that’s probably a question that is not the same as this one. We can assume that in this sense, a well programmed test for the demographic that they’re targeting to have register. Right? So if we’re looking at the CrossFit games, is it a well programmed test for the fittest on earth? If we’re talking about Festivus games, is this a well programmed test for someone who’s never done a competition before?
JR Howell (23:23):
Um, right there. Yeah. Like is is the programming appropriate for who the test is for?
Taylor Self (23:28):
Yeah, absolutely. So I think that’s, let’s assume that, that the question is yes, sure the programming is appropriate for who the test is for. Um, I look at a balance of modalities, loads, time domains and repetitions. So
JR Howell (23:44):
Like, and explain, explain a balance of modalities.
Taylor Self (23:46):
Okay. So a relatively even balance across the field of mono structural weightlifting and gymnastics movements. So like running a rowing would be mono structural weightlifting would be like, you know, heavy cleans or squat snatches or front squats or wall balls or even dumbbell snatch, whatever. And then gymnastics would be anything that you’re using your body just moving your body through space. So pull up handstand, pushup, et cetera, handstand walk. Um, I look at time under tension for those exercises. Typically mono structural, there’s gonna be a lot smaller of an occurrence of each mono structural element within a competition. So let’s say if you’re looking at a competition with six events and you have 13 gymnastics and 13 weightlifting and three mono structural, that doesn’t mean it’s not balanced, but the time under tension in the mono structural is typically so much higher. Like you’re running for 15 minutes at one point.
(24:38):
Where as in any of the other workouts, you’re not doing anything for 15 minutes. So is there a balance of those modalities? Time under retention wise, repetition wise? Are the loads, is there a balance between light, moderate, heavy body weight, um, relative to the field? Is there high skill? Is there and high skill meaning like, okay, do we have, not just in the sense of gymnastics, but I like gymnastics high skill, I like heavy squat snatches and workouts because they’re very high skill and they test athletes technique and efficiency on the barbell really well. Um, is there a long time domain, a short time domain, moderate? I think that’s the number one thing I look for. So that’s probably 12 things in one answer. <laugh>, <laugh>. Um, that’s my number one thing. Uh, the second thing I look for in a well programmed test is, I don’t know, you go, you do your first and I’m gonna have to play off you cuz that was like 12. I don’t know if that counts.
JR Howell (25:39):
Okay. Well I, yeah, we kind of overlap a little bit. So the first thing that I look for is, is there something long? And what I mean by that, just a blanket statement is, is there just a lot of workouts that are under 10 minutes? Yeah. Normally people don’t live in the 10 to 15 minute range. Normally people live in like the three to eight minute range when they program. And making sure that, like, I wouldn’t consider really any programming good unless there’s something like 20 minutes or over. Yeah. So that’s the first thing I look for is if there’s six tests, if there’s five, if there’s seven, if there’s eight or if there’s 15, like at the games, which you’re n never gonna find something not long. Is there something long?
Taylor Self (26:25):
I think that’s a tough, you know, I I I like that one. That’s huge for me and I feel like just so many competitions don’t do it because it’s so hard logistically to make work
JR Howell (26:36):
Takes up a lot of time to do, uh, 20 heats of a 20 minute workout
Taylor Self (26:40):
For sure. Yeah. But you, if you really truly care about having a balanced array of programming, um, it’s, you have to,
JR Howell (26:50):
Right? Yeah, I agree with that. So yeah, that’s my, that’s my number one, my number two. And then you go with your number two is, is there high skill and then if there’s high skill, is the volume appropriate to the point where separation can be seen? So I don’t think it’s enough to just say, well, I put some legless rope climbs in there. Mm-hmm. <affirmative>, well I had some para light handstand pushups in there. Mm-hmm. Well, I had, um, you know, whatever else gymnastics high skill you wanna, you wanna say at this point, you know, well, I did some pirouettes or I did some whatever, that’s cool, but was there enough of them in that workout or in those workouts to actually matter? I think that is where people really sh like the next level of it goes from a a seven outta 10 competition programming to an eight or a nine is not just, oh yeah, I had a little bit of everything mixed in in there, but more so did you have enough of whatever was in there to really let good athletes separate themselves from the great athletes?
Taylor Self (27:57):
Yeah. That what brings, what that brings to mind for me is like gymnastics density, which I’m huge on. Like I really appreciate seeing gymnastics density, obviously not in a stupid way. Um, and then the workout that came to mind was the 2013 repeat from last year’s semifinals, the 10 rounds for time legless run fucking dumb workout. There’s like, I don’t know, I just don’t like it. Minimal room for separation. Um, my second I would say is, is there any single modality? Meaning it’s more of like a okay, this isn’t, this isn’t a question. I’m asking for the event to have a positive note. It’s more of like a screening. I’m look for if it has this, I don’t like it. Um, I would say, I would say nine times outta 10. If an event that has less than 15 workouts or 13 workouts has single modality. I’m not a fan of it. And there are some very few exceptions.
JR Howell (28:52):
Yeah. We touched on this last time. Yeah. And I think it’s important to touch on it again because it is a really big idea and it’s one that I think a lot of people are confused by, let’s just take the weightlifting test because it’s the easiest one and it’s the one Yes. Most people will use as that, right? Mm-hmm. <affirmative>. Okay, so you do a weightlifting event and you do a barbell complex like the semifinals did last year. Yep. Okay, so you did that and you only get se six or seven workouts. While I’m not a fan in general of rested one rep or complex feats of strength, if you choose to do that, is there another workout that is very easily discernible to be its opposite mm-hmm. <affirmative> to balance that out? So is there a clear, okay, cool. They, they chose to do this workout, but this workout over here was written specifically to, to flip the leaderboard after this barbell comp.
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