The NEW Eo3 Fit is Here!

Screen Shot 2014 02 02 at 12.30.56 PM 1024x529 The NEW Eo3 Fit is Here!

2014 is going to be a REALLY big year for End of Three Fitness!

I plan on improving, updating and finding new ways to help more people here at Eo3. A majority of what happens around End of Three Fitness is reader-driven. Meaning enough people asked, voiced or mentioned something to me and so I get to work!

Today, I am excited to announce the NEW End of Three Fit, our daily training site. It looks entirely different, but at its core it is the same free daily workout site that many of you enjoy.

Aside from the new look there are a few new features and bits of information to check out, but I will give you the broad overview right here, right now:

Eo3 Standards

Screen Shot 2014 02 02 at 12.14.20 PM The NEW Eo3 Fit is Here!

This has been an ongoing frequently asked question at End of Three Fit, since we break the workouts down into three different categories, people always ask, “Which group am I?”.

Well here you have it! I avoided making this kind of breakdown for awhile because I did not want to exclude anyone from being able to participate in End of Three Fit daily workouts, but I think this breakdown is very fair and gives you an honest assessment of where you stand at Eo3Fit. I also hope it will give you some motivation to strive for certain benchmarks and personal records.

Named Workouts

Over the course of running End of Three Fit for a few years we have developed a few “named workouts”, and now we have a dedicated spot to put them when we create new ones. Here is what we currently have:


This workout is only for those who achieved the Eo3 “Competitor” level of fitness. The amount of work output accomplished in this workout is insane, and when done as fast as possible, you’re body will let you know just how much work you are doing.

For time:

15 reps, Snatch @ 135 lb
15 reps, Burpee
15 reps, Clean and Jerk @ 135 lb
15 reps, Box Jump @ 24″ Box

Then immediately complete to following complex:

1 rep, Clean and Jerk + 7 reps, Deadlift +  6 reps, Bent Row + 5 rep, Hang Clean + 4 reps, Front Squat + 3 reps, Push Press + 2 reps, Back Squat + 1 rep, Push Press + 1 rep, Snatch

Do not set the bar down or release your grip. All reps done @ 135 lb.

EO3 5K

800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

~Rest 3 minutes~

100m sprint

~Rest 60 seconds~

100m sprint


This workout was created to see if you can generate more power than the almighty three cylinder Geo Metro!

For time:

15 Handstand Push-ups
10 Cleans 135/95
10 Pull-ups
20 Deadlifts 135/95
25 Push-ups
15 Back Squats 135/95

*3:36 or less = More powerful than a Geo Metro
*3:37-4:00 = Just as powerful as a Geo Metro
*4:01 or greater = Less powerful than a Geo Metro


This workout is dedicated to one extremely dedicated coach and his wrestling team!

10 rounds for time, or 30 minutes, which ever comes first:

3 Cleans @ 135
6 Hand-Release Push-ups
9 Burpees
12 Pull-ups
24′ Bear Crawl

On the Way!

And of course more is one the way! We are constantly on the quest to get better, bigger and more useful to you! In that quest we have a few things that are coming in the next few months, here is what you can look forward to:


  • We will be releasing a number of 4 and 6 week training programs that help people who may want to train for a certain purpose i.e. bodyweight workouts, mass building, foundation GPP, strength, etc.


  • The Eo3Fit Crew is for those who enjoy the FREE daily workouts here at End of Three Fit, but want a little bit more. Individualized programming is not for everyone, and we realize a vast majority of those who follow our daily workouts do not have the need for individualized programming, but that doesn’t mean you don’t want a little extra. That’s where the Eo3Fit Crew comes in! When joining the Crew you will get…
    • Access to our premium training programs.
    • Weekly audio or video tips from our coaches.
    • Email Correspondence – Get the answers you want!
    • Monthly in-depth training articles
    • Video review


  • We are working with a number of local CrossFit affiliates right now and planning to host numerous seminars at different locations to teach and expand on the One Man One Barbell methodology. After our initial seminars have been hosted we will be offering them to CrossFit and strength and conditioning gyms around the nation.


  • We have been doing this for a few years and End of Three Fit still currently provides programming for many different athletes, but we have been doing it behind the scenes to limit the coach to athlete ratio. But now we have new systems in place to make it easier for the coaches and athletes. We will not be officially offering this service till March 2014, but if you feel you just can’t wait…Contact us.


  • We have had numerous CrossFit affiliates contact us for programming at their location, and we have had to turn a lot of them away due to our number of athletes and other affiliates that had been taken on. But just like the individual programming, we have improved our processes and it is now much easier for affiliates to get specific programming tailored perfectly for their box. We will not be officially offering this service till March 2014, but if you feel you just can’t wait…Contact us.

Our Current Challenge – Wendler 5/3/1 + Eo3

With the announcement of the new site we are also starting a new six-week challenge you can join in today!

The next challenge is a simple one, and mainly because I get A LOT of questions about it. We will be following Wendler 5/3/1 with perfectly programmed accessory lifting and conditioning. I honestly believe One Man One Barbell is a better program when we are talking about strength  + conditioning, but I will show others how Wendler is done, once and for all. For all you OMOB users out there, keep at it and DO NOT abandon a cycle for this program, however the conditioning workouts will go nicely in your OMOB template, so feel free to add them.

The challenge: How much strength can you gain in a Wendler 5/3/1 + Eo3 Cycle  and how much more conditioned can you become? Go check it out HERE.


Let’s get in the best shape of our lives at End of Three Fit!!


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Hey, I'm Jerred Moon and I write about: proven methods to get stronger, faster and harder to kill; tips, tricks and DIY projects for bringing fitness to the home front; and ways that food can help you recover, cure disease and better fuel your brain.

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  • Bobby D

    Loving it man keep it up!!

    • Jerred


  • Andrew Crowe

    Awesome Jerred! Looking forward to getting involved!

    • Jerred

      Thanks Andrew!

  • Jane Smith

    Check out this great TRX workouts