Name: Playbook - Judd Lienhard - W1/D2 W1/D2 Linear Speed/Power
Uploaded: 2025-11-20T14:14:37.085Z
Duration: 55 min
Description: W1/D2 W1/D2 Linear Speed/Power

The jumping proves challenging (in my 60s) yet feels sooooo necessary to achieve with good form, as is the speed. Loving this app, Judd, and all the creative pairings. ❤️

Holly

Wow wow and wow.  This stuff is so good I feel like a new human being.

Nagendra Vellanki

Michal

Loving these workouts in between weighted workout days

Matt

I haven’t done most of this stuff since college sports. Unlocking a new level of hard. Loved it!

Jess

Joey

Loved it made me work things I haven’t felt before!!!

Giancarlo

These workouts at face value are not intimidating in the least once the movement/flow is learned; however, the learning process and the hyper focus of making the mind-muscle connection is what’s driving the gains for me. I’m embarrassed to say that almost a decade+ of doing compounds lifts I have never made the mind-muscle connection like I have doing MM and now doing MM:Strength. Great job Judd.

matthew smith

That’s way way too much fun, loved it all!!!!

Maria

Rick Smith

Killed it sprint work has been added to the WO for sure the past couple months but this was really good

Micah

Roni

Loving the feeling of capability improvement. The variety of movement is so important I think to build from. Pushed this hard and still feel safe and not too fatigued.

Andrew

James

Great workout.  Legs feel worked but not beat up.

Matthew

Dale

Grigore-Mihaita Stan

Good. Built intensity through the workout. Tried to keep rest down to keep the heart rate up

John

Ryan

I hated every minute of it, so it means it was working 😂

Siawash

Awesome!!! I have a MUCH better idea of how to execute all of these movements the second go around. Thanks a million!

Christina

Alberto

Shit - fat fingered the 5 star - hit 4 - but that was a five star workout for sure!

Mike O’Rourke

Brother.Joshua

What a grinder of a finisher with rear banded split squats. We are going to be wobbly thereafter. 🤣

Evette

Erik

Great stuff! 35 years old. Played D1 football for 4 years and then lifted on my own for years and then did CrossFit for a few years after that. Woke up daily with sore joints and back. Started your program a couple weeks ago and have really enjoyed it. My body is already reacting in a positive way. It’s been great to find a program that focuses on athletic ablility and strength. I saw your instagram post on how CrossFit is good but only creates strength through up and down linear movements(I think that’s what you said). That’s exactly how I had been feeling and had been experiencing the burnout with that method first hand. Just want to say thanks man. You seem like a real dude who believes in what you teach. Much appreciated

Dayton

Great workout, do not incorporate jumping enough.

Emily

Renato

Johannes

miguel

Rough but good athleticism based training.

Alex

6AM sprints in the street trying to dodge ice under street lamps. Today is off to a great start! 💪🏼

Ross

always good! definitely my favorite training

Frances

Feeling good!! Especially after a Hip Replacement. I love running & getting the rhythm back means a lot to me.

Jonathan Young

That was actually fun sprinting like that. Can’t recall the last time I did anything like that

Luke

Chase

Love it. Feel like im trading for ball again.

Brandon

Relearning how to sprint at 50!! Pretty sweet 💪

Simon

Bill

Scott

Dusty

Round 2 of this program and my results are amazing

Cody Paul

Workout was awesome.  In my previous workouts I lacked the speed training/agility training.  My legs feel like they got a great workout.

Cory Feldman

Enjoyed it! Lots of things I’ve not done since rugby days and left the session feeling great

1. Slow Walking Bodyweight Lunges: 3 x 6
2. Moving Alternating Side Lunges: 2 x 6
3. Banded Plank Knee Tucks: 2 x 8
4. A Skips: 3 x 15-yards
5. Scissor Skips: 3 x 15-yards
6. High Knee Runs: 3 x 20-yards
7. 10 Yards Accelerations: 5 sets
8. In and Out Sprints: 4 sets
9. Weave Runs: 3 sets
10. Low Box Bounce Ups with Single Leg Landing: 3 x 6
11. Drop Jump to Vertical Jump: 6 reps
12. Successive Broad Jumps: 4 x 5
13. Rear Foot Banded Split Jumps: 3 x 8

Action
- Take big steps slightly out to the side
- Slowly lower your hips, leaning forward slightly 
- Let your front knee go forward and out a little
- Bring your back knee straight down
- Don’t let the knee touch the ground
- Push up and forward into the next step
- Each leg once is one rep

Slow Walking Bodyweight Lunges

Action
- Take a big step sideways
- Slowly lower yourself over that ankle 
- Keep your back leg straight 
- You can let your heel come off the ground if needed to get lower
- Lunge both ways and then flip and repeat 
- Each flip is one rep

Moving Alternating Side Lunges

Setup
- Loop a small to medium size band around itself on a firm anchor point
- Ensure there is tension in the band at all times 
- Place the band over your mid foot on one side and keep that foot pointed up towards the shin so the band doesn’t slip off
- Assume a plank position on a padded box or bench 12 to 18 inches off the ground 

Action
- With your abs tight, glutes squeezed and back flat, drive the knee of the banded foot towards the box
- Drive your elbows back towards the feet
- On the way back let your knee of the planted leg bend
- On the next rep extend that knee as you drive the knee of the banded foot forward

Banded Plank Knee Tucks

Setup
- Assume a tall position
- Ribs in, hips under chest, pelvis neutral, core braced

Action
- Skip with rhythm 
- Bring your shin up parallel to the grounded leg
- Keep your toe up
- Bounce and drive your knee up
- Go 15 yards, walk back to where you started and go again

A Skips

Action
- Bounce with rhythm and kick each leg out in front of you as you move forward
- Tall hips push hard off the down leg
- Every other kick is one rep

Scissor Skips

Setup
- Start to high knee in place
- Ribs in
- Stay over your ankles
- Pump your arms
- Stay on the balls of your feet
- Find a rhythm 

Action
- Keep the same tempo but start to move forward gaining speed gradually 
- Pretend you’re running over tall grass with light feet
- Pretend like it’s muddy, you have to land under your hip and not kick mud up behind you
- Do 4 reps of 20 yards

High Knee Runs

Setup
- Assume a two point stance 
- Front foot is on the start line 
- Weight and hip over the lead ankle

Action
- Explode forward off both feet
- Drive the knees forward 
- Aggressive arm drive
- Keep your forward lean
- Use your hips to “pull the ground under you”
- Strike under your hips, don’t try to take “big steps” just get a lot of separation between your knees before striking back

10 Yard Accelerations

Setup
- Clear a path 50 yards long
- Mark every 5 yards, or step out five steps to mark it

Action
- Jog the first 5 yards
- Burst for 5 yards
- Jog for 5 yards
- Burst 5 yards
- Jog 5 yards
- Burst 5
- Coast to stop
- The walk back is your rest period

In and Out Sprints

Setup
- Set 4 cones out in a zig zag pattern along a 30 yard path about 5 yards wide

Action
- At 70% top speed weave around the cones, trying to keep as much speed as possible 
- When you get to the end turn around, walk back to the last cone you ran last and repeat the other direction
- Rest 1 minute between each down and back

Weave Runs

Setup
- Standing two foot lengths away from a box that is one to two feet high

Action 
- Jump onto the box, landing on one foot under control, knee over toe
- Jump down and bounce off the ground off both feet
- Then land in the same manner in the box with the other leg
- Do 4 sets, 8 each leg

Low Box Bounce Ups with Single Leg Landing

Setup
- Face a box 2 to 3 feet high 

Action 
- Jump onto the box and then up in the air
- Use the landing to jump as high as you can
- Do 5 reps and then rest

Drop Jump to Vertical Jump

Setup
- Feet shoulder width
- BA thletic stance 

Action 
- Do 5 jumps for distance in a row, using the landing of one to go straight into the next

Successive Broad Jumps

Setup
- Loop a thin band around tour ankle and walk out until there is max tension when that foot is in the front of a split stance position

Action 
- Start doing lunge jumps and attempt to get that same foot back to the same position of max tension at the top every time

Rear Foot Banded Split Jumps

W1/D2 W1/D2 Linear Speed/Power

Marco

Philip

Program Intro - Watch this first

Interesting and unusually movements . I needed some variations  but over all...great !!

Kfir

Andrew Ager

Audi

W1/D1 W1/D1 Upper

Filip

Carter

W1/D3 W1/D3 Legs

Burnt and feeling so dam good after this one.

Lorenzo

simon

W1/D4 W1/D4 Agility/METCON

This is equivalent to a speed day but for strength.  Dam I feel good!

Awesome work out it test you I’m 53 yrs old and love it.I’m a former power lifter but love this kind of workout.

Joe Wright

W1/D5 W1/D5 Total Body

W2/D1 W2/D1 Upper

Oh my goodness, that was another fun workout! Thank you!!! It’s so nice to be able to do it at home too, save time and gas

W2/D2 W2/D2 Linear Speed/Power

Rico

W2/D3 W2/D3 Legs

I couldn’t do the jump over the box I was hesitant. I just did the regular jump with lateral jump

Adam

W2/D4 W2/D4 Agility/METCON

Landmine fly push ups a new one on me
Fun

Eduardo

Rachel

W2/D5 W2/D5 Total Body

Breanne

That’s a long one, but the strength building is insane!

W3/D1 W3/D1 Upper

Excellent structure. The movement layout felt very intentional as usual. I felt completely prepared to sprint at the end of the workout!

Blake

Mikko

Killing me smalls! But is all to the good 😎 ✌🏻

W3/D2 W3/D2 Linear Speed/Power

Felt really good with this one, the previous weeks really prepared me for gains on this one!

Oh my goodness the trap bar jump squat was something else, great challenge and the based sissy squat… what a BURN!!! Thank you Judd!!

W3/D3 W3/D3 Legs

This is my second consecutive program following MM and every freakin’ time I’m impressed and pleasantly surprised at how challenging this agility days are. I’ve never felt more progress in my personal fitness journey more than I have listening, following, and now implementing what Judd teaches. 

One thing I do want to get a grasps on is the rep scheme and how to best calculate the desired reps from Judd’s POV. I’ve listened to Judd on several podcasts and I know he doesn’t necessarily count reps, but for me when I “graduate” from Judd’s programming and construct my own workouts a year from now I want to have realistic expectations on designing my own. I’m all for trial and error, but I’d like to see maybe some additional instruction/tips for those of us trying to be self sufficient once we move on.

Kalle

W3/D4 W3/D4 Agility/METCON

Really enjoyed this workout! Loving the different movements and exercises.

Solid workout as usual. Had a guy come up mid-workout to ask about a movement pattern I was doing - happily referred him to Judd’s programming. 

The app leaves something to be desired however. For one thing, the rest timer only works intermittently. For several exercises it didn’t come on at all and there seemed to be no way to manually enable it. For the final rowing exercise, the instructions recommend a two minute rest, however only a 30 second timer actually starts when you complete the exercise and you have no way to manually adjust that to the correct time. 

Recommend pushing that product feedback to the dev team.

Jeshua

W3/D5 W3/D5 Total Body

Tony

The best upper body day set! No matter what the day may primarily focus on, this program always incorporates different aspects of your full body. Always engaging 100% of your body. This program along with MM is the best embodiment and representation of the phrase “stay ready so you don’t have to get ready”.

W4/D1 W4/D1 Upper

Simple, yet deceivingly challenging when properly executing the movements. I love these conditioning and agility days. I feel challenged yet rested in between my upper and lower body workout days.

I did W4D1 & D2 back to back. Kicked my asss!!!!

Jordan

W4/D2 W4/D2 Linear Speed/Power

W4/D3 W4/D3 Legs

The built in agility days are deceiving. From the surface they look like calm waters, but still waters run deep 🤣

I combined D5&D4 together! That was insane! Loved it though.

I combined D5&D4 together that was something else!!!

W4/D4 W4/D4 Agility/METCON

Ronny

That was fun and challenging esp the last superset tap shoulders pushups to hold lat pulldown

W1/D2 W1/D2 Linear Speed/Power

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