Name: Playbook - Judd Lienhard - W2/D4 W2/D4 Agility/METCON
Uploaded: 2025-11-20T14:14:37.115Z
Duration: 55 min
Description: W2/D4 W2/D4 Agility/METCON

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

Maria

Andrew

Adam

Dewey

Found it enjoyable until the sprinting, need to work on my sprinting. A pretty accessible workout, good one 🫶

John

Josh

Will definitely test your will power by the end of this workout!

Cody Paul

Evette

Brother.Joshua

Emily

Esteban

David

The hardest type of training for me, yet at the same time, the most satisfying when I finish it.

Alex

Simon

Bill

Felt amazing through the movements. Great step by step to build up with each movement.

Eddy

Dusty

The cross over and square up set was a real calf burner I loved that! Feel much fitter faster and stronger than when I first started your programs and these agility drills are awesome! I love to see it thank you!

Fun, fun, FUN!!! So awesome to feel IMMENSELY more fit with every passing week of your program!

Christina

Mathiaas Stewart

Jean-François (JF)

In my 16x16 garage gym doing ability drills was…interesting, keeps the old noggin sharp making shit happen. Thanks man.

Ange

I ❤️ agility days. I’m still pouring sweat but I love it

Jimmy

Andy

Funny story…couple guys thought I was Judd crushing it today. Heart pounding cardio!

Cheese and rice.  “I don’t even play nothin,” Theo Vaughn

Eric

Hey man… clearly love the program and mindset. Just a suggestion ….  When it’s a unilateral or 2 sided thing…

Let’s say it’s a walking lunge… and you want 10 per leg. Write those as 20 alternating reps. 

If it’s stationary lunges and you want 10 per leg write it as 10 each. Some things are ok but it can get really confusing with some of the jumps and sprints. Keep going!

Clay

Shane

I think the number of sets, reps, and rest times for that one need to be double checked. Oof.

Whitney Asher

These are the days I feel the most awkward and uncoordinated in the gym - which is awesome because I know I’ll just keep getting better at all this, which is the opposite direction most people my age are going!

ryan

Shawn

malcolm

Shannon

1. Walkouts to WGS: 2 x 5
2. Supported Banded Leg Circles: 2 x 10
3. Banded Standing Hip Adduction: 2 x 8
4. A Skips: 3 x 15 yards
5. Backwards Skips: 3 x 15 yards
6. Hip Stacked Hops: 2 x 6
7. Box Jump Over to Lateral Jump: 2 x 4
8. Heavy Slam Ball Step Back Wall Throws: 3 x 4
9. Crossover and Square Up: 3 x 10
10. Agility Drill #2: 4 reps
11. W Runs: 4 reps
12. 150-Yard Shuttles: 4 reps

Setup
- Assume a standard squat position

Action
- Squat down and slowly use your elbows to push your knees out gently
- Very slowly walk out with your hands into a pushup position, keeping your core braced and back flat
- Then take one foot and place it flat to the outside of the hand on the same side
- Leave your knee bent until your hip flexors are warmed up, this way it will stretch your rectus femoris 
- Once your hand is on the floor, place your knee on the ground and step forward to open up your chest
- Walk back into a squat position with your hands
- Hold it for a second and stand back up
- Repeat on the other side.
- Do each side 3 times and do 2 sets

Walkout to WGS

Setup
- Loop a thin band around itself and anchor it to a secure point
- Face away from the band and place your back leg through it around that ankle
- Walk out until there is constant tension on the band
- Use a support for balance

Action
- Standing on one leg make 10 complete circle clockwise, the ten the other way
- Do each leg

Supported Banded Leg Circles

Setup
- Loop a thin band around itself to a secure anchor point
- Face sideways to the anchor
- Move far enough away so the band is always under tension 

Action
- Keep your weight on the outside leg a
- Go into a quarter squat position, letting the near side leg be pulled towards its anchor point
- Return to the standing position, forcefully pulling the near side foot back even with the outside foot
- Do each side twice

Banded Standing Hip Adduction

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
- Assume the same posture as the A skips

Action
- With rhythm, drive the knee up, reach back under your hips and bounce backwards
- Go 10 yards, walk back to where you started and go again

Backwards Skips

Posture
- Foot and knee are directly behind the yoga box 
- Hips are stacked over the lead ankle
- Butt is lower than the chest
- Opposite hand is touching the
- Feet are shoulder width apart 
- Your outside foot is turned in
- Stay on the balls of the feet

Action 
- Jump forcefully up and slightly to the side
- Use the landing to load the next jump
- Use the arms to help

Hip Stacked Hops

Setup
- Face a two to three foot tall box

Action
- Jump over the box and use the landing to jump sideways as far as you can
- Both directions count as one rep

Box Jump Over to Lateral Jump

- Start by facing away from the wall with a good base of support
- Take a half step back toward the wall and load up
- Explode through your hips

Heavy Slam Ball Step Back Wall Throws

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

Cross Over and Square Up

Setup
- Place four low hurdles/objects two feet apart, parallel to one another
- Ten feet in front of them place a cone or similar object 
- Turn left and walk out eight steps and place another cone 

Action 
- Weave between the objects using backpedals 
- Then side shuffle to the next cone
- Sprint forward to the final cone
- Stop backpedal back tot he previous cone
- Side shuffle back to the objects and repeat the same weave in the opposite direction home
- Do this 4x

Agility Drill #2

Setups
- Place 6 cones or pylons at 45 degree angles 5 yards apart

Action
- Under control sprint in a W pattern between them
- Keeping your hips low
- Plant off the outside leg and then drive off the inside leg to the next cone or pylon

W Runs

Setup
- Place cones or other objects as markers 25 yards 

Action 
- Sprint at 80% top speed down and back between the cones three times
- Use an athletic breakdown to change directions 
- Rest one minute between the first two reps, then rest three minutes and do two more groups of two runs

150-Yard Shuttle Run

W2/D4 W2/D4 Agility/METCON

Dale

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.

Nagendra Vellanki

Michal

W1/D2 W1/D2 Linear Speed/Power

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

Joey

Giancarlo

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

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!

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.

Matt

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

W2/D4 W2/D4 Agility/METCON

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