Name: Playbook - Judd Lienhard - W1/D4 W1/D4 Agility/METCON
Uploaded: 2025-11-20T14:14:37.093Z
Duration: 55 min
Description: W1/D4 W1/D4 Agility/METCON

Burnt and feeling so dam good after this one.

Nagendra Vellanki

Lorenzo

simon

Michal

Nice way to change up the met con with some rowing!

Matt

Joey

Mikko

Had to stop early because of time constraints but really enjoyed the agility training

Gregory Vipond

Love it but the gorilla step I couldn’t get my legs where they needed to be 🤣

Giancarlo

Love this one. Fast and furious lol under 30min

Maria

The row sprints are brutal but I get so much benefit from them

Kyle Morris

Dale

Rick Smith

KILLER WORKOUT!!! Legs and lugs are on fire 🔥🔥🔥 after that row to finish.

Dewey

Great contrast with the rest of the work out to finish on the row. You can find out how fatigued you actually are from the agility work.

Christina

Chris

I used to totally hate doing these type of workouts. However love this style. Zone 5 training on this one and not out of breath! Bouncy fast and strong! Beats any old treadmill💪 ❤️🙏

Evette

Damn are you a genius in how you built this workout

Brother.Joshua

That the day after leg day was amazing, it brought the pump back but also had to focus on correct form to preform them all at a higher level. Excited to see where I stand after off-season for pro highland games

Chase

Gorilla steps getting buttery smooth unlike when I first started 🔥

Brett Boyer

Jeff

Alisha

Man. This whole week feels like it’s 80% legs. Agility drills after leg day is roughhhh

Great one!! (but im dying after the rowing…308m was my best…what would be a good number for a 51y?)

Renato

David

Many of the agility drills have greatly challenged my coordination, and it's great to see the slow but steady progression.

Alex

Eduardo

Luke

Philip Jonathan

Simon

Feeling lighter on my feet everytime I do this workout.

Cody Paul

Dusty

John James

John

It’s days like this where I feel my athleticism coming back💪🏼🔥 No row machine at my gym but thanks Judd for the dope workout 👊🏻

Ashton

Brett

Sweat Collins

Need a few alternatives for the last two exercises when there’s no rower and no room for 10 yard runs

Lewis

Lance

I feel like a kid again. 

Until about….2100. 😹😆🤷🏻‍♀️

Ange

Slow is smooth, smooth is fast!

Resonates so much on this session! 

Learning new patterns, becoming efficient!

Great session

Gavin

Joshua

Logan

Andy

1. Supported Banded Hip Half Circles: 2 x 8
2. Supported Standing Hip Flexion to External Rotation: 2 x 8
3. A Skips: 3 x 15-yards
4. Lateral Step to Hop: 3 x 6
5. Crossover and Square Ups: 3 x 10
6. Crossover to Vertical Jump: 2 x 6
7. Crossover Drop Squats: 2 x 6
8. Two-In, Two-Out: 2 x 10
9. Gorilla Stepping: 2 x 6
10. Pro Agility Runs: 4 sets
11. Rower Sprints: 4 sets of 1 minute

Setup
- Lean onto something stable for balance
- Step on the band with both feet about shoulder width apart
- A soft bend in the non-moving leg with the knee forward and butt back slightly 
- Grab the band half way down with the hand on the same side as the working leg 

Action
- Keep the knee of the non-moving leg stacked over the ankle
- Make a big semi-circle with the moving leg, keeping it close to the ground
- Keep constant tension on the band 
- When the band passes behind the other leg hook it with your foot as shown so it doesn’t slip off

Supported Banded Hip Half Circles

Setup
- Use a thin band
- Anchor the band around itself on a secure attachment 
- Face sideways to the band and place it over your midfoot area
- Step away until the band never loses tension
- Wedge a support rod diagonally out to your side into the ground 

Action 
- Drive your knee up until your banded ankle gets to knee height and then pull that ankle across your body, trying to get it to the support rod

Supported Standing Hip Flexion to External Rotation

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 10 yards, walk back to where you started and go again

A Skips

Setup
- Get in a shoulder width athletic stance

Action
- Take a side step and jump straight up
- When you land repeat
- Do this 5 times one direction and then 5 times the other

Lateral Step to Hop

Setup
- Find a flat piece of ground marked with a line
- Stand facing parallel to the line straddling it

Action
- Keep your chest square
- Cross your right foot over the line 
- Bring your left foot over the line behind the other one the other way
- Return to square in the reverse pattern 
- Do both sides 
- Both sides is one set

Crossover and Square Up

Setup
- Assume an athletic shoulder width stance

Action
- Fluidly cross over, bringing your far foot in front of the near foot and then return to square
- After returning to square jump straight up
- Land in an athletic position and repeat to the other side
- There and back is one rep

Crossover Vertical Jumps

Setup
- Assume an athletic, shoulder width stance

Action
- Take a crossover step and drop into the squat position with your inside hip stacked over your inside ankle
- Fluidly come out of the squat and crossover the opposite way, repeating this back a worth
- Attempt to touch the ground with your fingers without dropping your chest
- Do 10 each direction

Crossover Drop Squats

Setup
- Find a flat piece of ground with a line on it
- Face the line

Action
- Put your left foot over the line and then your right
- Return your left foot and then your right foot
- Repeat with rhythm 
- Do 10 reps leading with the left and then 10 leading with the right

Two-In, Two-Out

Setup 
- Assume an athletic stance 

Action
- Take two cross over steps
- On the second step drop down into the low squat position with your weight over your inside leg
- Drive out of that position back the way you came 
- Repeat the same two cross over steps the other way
- Do 8 reps each direction

Gorilla Stepping

Setup
- Start with a low athletic and shoulder width stance

Action
- Under control, sprint 5 yards to your left
- Break down with quick feet and touch the ground with your outside hand 
- Sprint back the way you came for 10 yards
- Break down with quick feet, touching the ground with your other hand
- Then sprint home 
- Do each side 4 times, resting 1 minute in between

Pro Agility Run

Setup
- Set the damper at a fairly high resistance 

Action 
- Start the pull with a lot of quads
- Shift to glutes and then finish with a powerful arm pull 
- See how far in meters you can row in one minute
- Rest two minutes between bouts and try to beat your distance each time

Rower Sprints

W1/D4 W1/D4 Agility/METCON

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

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.

W1/D2 W1/D2 Linear Speed/Power

Filip

Carter

W1/D3 W1/D3 Legs

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

Andrew

Adam

W2/D4 W2/D4 Agility/METCON

Landmine fly push ups a new one on me
Fun

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

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!

Frances

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.

matthew smith

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/D4 W1/D4 Agility/METCON

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