Why a Sweaty, Intentional Warm-Up Sets the Tone for a Powerful Training Session?

Whether I’m coaching a class or diving into my own training, there’s one rule I never skip: you’ve got to earn your way into the workout. That means warming up in a way that actually gets your body sweating, your heart rate elevated, and your mind fully dialed in. Let’s be honest—warm-ups are one of the most underrated parts of any training session. It’s easy to treat them like a formality or something to rush through, especially when you’re short on time or eager to get to the “real” workout. But over the years—both in my own training and through coaching others—I’ve learned this: if you’re not sweaty, focused, and mentally locked in by the end of your warm-up, you’re not really ready to train. And that lack of preparation shows up the moment the clock starts.

I’ve experienced this firsthand. When I was just getting into CrossFit, I’d walk into classes where the warm-up felt rushed—five minutes of light jogging, maybe some toe touches, a few squats—and then suddenly, we were diving into cleans or high-skill gymnastics. My heart rate wasn’t up, my mind wasn’t focused, and honestly, my body felt stiff and disconnected. I was expected to perform at a high level without being physically or mentally prepped, and it made me anxious. I’d overthink my lifts, breathe harder than I should during a MetCon, and walk away feeling like I hadn’t tapped into my true potential.

On the flip side, the best classes I’ve ever been part of—whether as a coach or an athlete—are the ones where the warm-up demands effort. You know the kind. Halfway through, you're already sweating. Your legs are lit up, your shoulders are activated, and your breathing starts to shift into gear. You're no longer thinking about your to-do list, texts, or whatever happened before you walked into the gym. You’re fully present—tuned into your body, your breath, your movement. That’s when you know the warm-up is doing its job.

When a warm-up makes me stop, catch my breath, and think, “Wow, that could’ve been a workout on its own,” I know I’m truly ready. That’s the kind of prep that sets the tone—not just physically, but mentally too. Because it’s not just about stretching or activation—it’s about intention, energy, and mindset.

A great warm-up acts as the bridge between the chaos of the outside world and the focus required inside the gym. It raises your body temperature, increases blood flow, activates your nervous system, and primes you to perform. Whether you’re chasing a new PR, refining your movement, or just trying to train with purpose, starting from a place of sweat and focus changes everything.

One of the most valuable lessons I’ve learned as a coach is the importance of designing a warm-up that feels like a mini workout. Not because I want to exhaust my athletes, but because I want to show them what’s possible when they start a session fully activated. I want them breathing heavy, muscles awake, and minds engaged. That way, when we transition into skill work or the main lift, they’re already moving with purpose—not trying to play catch-up. It’s also my way of connecting with them—setting the tone early, earning their trust, and adding a personal touch that makes the class more engaging and memorable. Over time, this kind of warm-up becomes more than a routine—it becomes a signature experience that athletes look forward to.

So what makes warm-ups different depending on the workout? It’s something I’ve learned to pay close attention to over time. The warm-up sets the pace. It anchors the tone for everything that follows. But it can’t be random. It must match the intent of the session. That’s where I approach things differently. I don’t just warm people up—I walk them into the workout.

If I’m coaching a class, I don’t just think about movement prep—I think about energy, focus, and how my athletes will feel halfway through the workout. I ask myself: Is this a short, explosive piece where they’ll need to hit top-end intensity right away? Or is this a longer grind that will test pacing and mental stamina? That informs how I guide the room. When I know we’re heading into something short and aggressive—like a 6-minute AMRAP or a heavy EMOM—I intentionally build a warm-up that brings athletes up to that level before the clock even starts. We focus on progressive loading, controlled reps, explosive activation, and central nervous system prep. I want them sweating, breathing heavy, and moving with confidence before that first working set. And it’s not just something I apply when coaching; it’s something I’ve had to learn the hard way in my own training. There were plenty of times when I’d jump into a high-skill, high-intensity piece thinking a few quick stretches and light reps were “good enough” for a warm-up. But the truth is, I spent the first few minutes of the actual workout trying to find my rhythm, not attack with it. That always left me underperforming—and frustrated. So now, when I train, I hold myself to the same standard I hold for my athletes: I make sure my warm-up gets me sweaty, focused, and moving like I mean it.

Longer workouts, on the other hand, require a different approach—but just as much intention. When I’m coaching a long chipper or a 20+ minute AMRAP, I know it’s not about spiking heart rates early. It’s about pacing prep, breath control, and building awareness around sustainable movement. The warm-up here focuses more on quality of movement, activation, and controlled effort that helps athletes find their rhythm before they’re five minutes deep into a workout with no plan. I’ll have them cycle through movement patterns, do short intervals, and practice transitions so they’re mentally rehearsing how they want to move under fatigue.

Still, one thing stays constant in every warm-up I design—whether I’m doing it for my class or for myself: it should give you a preview of the sensations you’ll experience in the workout. That’s something I’ve committed to as a coach and as an athlete. If the workout is going to make your legs burn, that sensation should already show up in the prep. If your midline is going to be challenged, your core should already be awake before the clock starts. The warm-up becomes a testing ground—a rehearsal that removes the shock factor and replaces it with confidence and clarity.

When done right, a warm-up isn’t just physical prep—it’s psychological buy-in. It makes athletes feel ready. And more than that, it builds trust. Trust in their own bodies. Trust in the flow of the session. Trust in the coach who guided them there. That’s what I aim to create in every class I lead. That’s what I expect of myself when I train.

Because in the end, it’s not just about stretching and moving—it’s about making sure you’re ready to perform. And the best performances don’t happen by accident. They happen when the prep is just as intentional as the workout itself.