Name: Playbook - Judd Lienhard - W4/D4 W4/D4 Agility/METCON
Uploaded: 2025-11-20T14:14:37.155Z
Duration: 55 min
Description: W4/D4 W4/D4 Agility/METCON

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

matthew smith

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

Maria

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

Great last field session of the program, relatively short but good intensity

(They turned off the bloody high school stadium lights in the middle of the shuttles, but the ancestors didn’t dance naked in the moonlight for nothing)

Victor

Rick Smith

Sweating like crazy and the lungs are burning

Dewey

Deadly session. Perfect for post leg day yesterday. Love it!

Siawash

The layering from day to day is genius. This after that W4 brutal leg day of the strength block was just want the strength doctor ordered

Brother.Joshua

Kevin

Jeff

One more workout then I'll repeat this program before moving on to the MASS Performance

Alex

Dusty

Las two running sets. Instructions don’t make sense at all.

SERGIO BOHRT

Simon

Bill

This makes me feel 44 years young! Thank You!

George

Jason

No to clear on reps for shuttle run.  Explanation vs reps displayed so I just did a bunch

Lewis

Jean-François (JF)

Bogdan

Pro level conditioning. 
Box jumps brutal

David

Shane

Down 7% body fat over the last 3 months of doing these workouts

malcolm

Currently in football season and this workout was legit thanks coach 💪

Ollie Dixon

1. Assisted Squats with Plie Turnouts: 2 x 6
2. Slow Bodyweight Walking Lunges: 2 x 6
3. Standing Banded Hip Adduction: 2 x 8
4. A Skips: 2 x 15 yards
5. Two-In, Two-Outs: 2 x 10
6. Cross Over and Square Up: 2 x 10
7. Lateral Box Jump Overs: 2 x 6
8. Start and Stops: 3 x 40 yards
9. W Runs: 4 x 30 yards
10. 150-Yard Shuttle Runs: 4 reps

Setup
- Hold on to a solid very object for balance
- Assume a shoulder width squat stance 

Action
- Slowly squat down to parallel 
- Turn your feet out
- Raise up onto your toes and rotate your knees forward
- Rotate them back out, slowly lower your heels, stand back up and start over

Assisted Squat Holds with Plie Turnouts

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

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
- 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-Outs

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
- Stand next to a two or three foot tall box and face sideways

Action
- Jump onto the box and then off the far side, using the landing to jump back onto the box, repeating the back and forth
- Over and back is one rep

Lateral Box Jump Overs

Setup
- Clear a path 50 yards long 
- Mark every 5 yards, (5 big steps works too)

Action
- Sprint for 2 yards and then quickly stop before passing 5 yards
- Jump back into a sprinters stance and repeat this 4 more times
- The walk back is your rest period

Start and Stops

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 every 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

W4/D4 W4/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

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

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.

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

Ronny

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

W4/D4 W4/D4 Agility/METCON

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