12 Intervals – 1 minute of work, 30 seconds recovery


Interval 1:  8 Lateral Burpees to Plate, then max reps of plate GTO


Interval 2: 8 Lateral Burpees to plate, then max reps DB Bent Over Rows


Interval 3: 8 Lateral Burpees to plate, then max reps V-ups


Rotate through intervals for a total of 4 Rounds


You’re welcome 😉

Source Posetech Website:


POSE Stance – Dr.Romanov’s discovery and contribution to the sport of running, this is the most important position in running from which all movement is generated. Also referred to as an “S-spring STANCE” – keeping the runner’s body perfectly balanced on one leg, with weight above the forefoot and knee bent, making the body compact and loaded with elastic energy. [Read More…]

FALL/FALLING FORWARD – A second component of the Pose Method of Running. In order to start running, all you have to do is start falling forward/leaning from the POSE Stance [Read More…]

PULL/LIFTING/PICKING UP – The 3rd, the last and the most crucial component of the Pose Running Model. Discovered and introduced to the running world by Dr.Romanov as a part of the Pose Method® of Running system, the PULL or the LIFT as it is also referred to, is what sets the Pose Method of Running technique apart from all previously and currently introduced ways of running. [Read More…]

WHEEL – Reproduction in running of three major mechanical properties of the wheel – constant position of the general center of mass (GCM) above the support point, constant position of GCM on the same height without vertical oscillation and constant change of support. Application of it to running happens by keeping GCM of the body above the forefoot on the ground, reducing vertical oscillation of the body during change of support and keeping change of support very short.

CHANGE OF SUPPORT (CS) – Shifting the body weight from one leg to the other.

VERTICAL ACTION – Pulling the support foot from the ground up under the hip.

GRATUITOUS FORCES – Gravity, elasticity, inertia, Coriolis – forces working without the ATP breakdown.


General Center of Mass (GCM) of the body – point in a body or system of bodies which moves as though it bore the entire mass of the body or system. Point around which the mass and weight of a body are balanced in all directions.

Ball of the foot - main support point in Pose Method of Running

Ground Reaction Forces (GRF) – Newtonian principle, where every force is met with an equal and an opposite force. The force with which foot hits the ground is met with an equal force that exerted by ground to the foot, and can measure up to 3-4 times body weight.

Muscle Elasticity – muscle’s ability to quickly return to normal length after being stretch under some loading and quickly released from it.

Range of Motion (ROM) – area covered by a limb or body during movement.

Ball of the foot (BOF) – also referred to as the forefoot in running literature, the area under the sesamoid joint, 1-st metatarsal and big toe.


Well my Trident family, it’s been exactly one year since Charlie’s fundraiser WOD and this day marks the anniversary of the most powerful display of human compassion and kindness that I’ve ever experienced. I still cannot accurately express my gratitude for what the Trident community did for me and my family on that day. That memory will be planted in our memory forever. We will NEVER forget each and every person who supported us on that perfect day. Since each and every one of you had a hand in Charlie’s growth in this past year, I thought it would only be right to shed some light on the progress he has made since last September.

Sure, we’ve had our share of heartbreaks and frustrations over the last year, but those things are not unique to autism! Every parent in the world can point to challenges  they’ve had with their kids over any given year. What I want to tell you about are the victories that Charlie has had this year and how far he’s come.

The biggest victory we’ve seen this year is Charlie’s new found love for connecting with people around him, especially his peers. Those of you who know anything about autism, this is a HUGE accomplishment. One year ago, Charlie would not have had the confidence to use any language with peers, and though he showed some interest in them, he didn’t seem to be able to connect with them. Now, not a day goes by that he doesn’t ask where his friends are or when he can play with them again. He calls people by their names and can now ask his friends to play with him independently. The beauty is, people and human connection have clearly become meaningful to him.

Those who have raised “neurotypical” children may not seem to think this is anything to write home about because it comes so naturally for most kids, but this is the the thing we’ve always wanted most for Charlie- for him to be able to form meaningful bonds with other human beings. One year ago, these things seemed like they were miles and miles away, and now we are in the midst of them.  Every week, we see Charlie learn to process more information, learn to communicate more effectively and learn how to become a little more independent. Needless to say, it’s been an amazing ride.

On top of how far he has come, my journey over the last year has been just as amazing. Again, I could point to how hard it’s been at times and how many times I’ve felt angry or disappointed or heartbroken, but what really stands out is how much one more  year of raising Charlie and seeing him progress has helped me grow as a human being.

I’ve undergone one of the most positive paradigm shifts of my entire adult life. If you asked me one year ago if I wished I could take away Charlie’s autism, I would’ve said yes in a heartbeat. Any parent who’s raised a child on the spectrum can attest to how hard it can be to watch your child struggle and to see how “behind” they are relative to their peers. I will still tell you to this day that I absolutely hate watching my son struggle and try to fit in. But if you asked me at this moment if I could take his autism away, I would say no!

Autism makes Charlie who he is today. And who he is makes me an extremely proud father. Anyone who has met Charlie can speak to the way his innate sweetness and happiness just lights up the room. He is a gentle, sweet, energetic, kind-hearted little boy who makes me smile more times per day than I can count. I’ll take those qualities with a side of autism any friggin’ day of the week!

So, my Trident family…give yourselves a huge pat on the back and know that you’ve had a powerful role in not only helping Charlie progress during this past year, but also in helping his Dad become a better person.

From the bottom of my heart, thank you.