00:00 Introduction to Misfit Athletics and Open Prep Phase 3
04:41 The Importance of Narrative in Training
08:37 Choosing the Right Program for Open Prep
13:04 Understanding Training Stimulus and Gears
17:23 The Role of Accessory Work in Training
21:48 Community and Accountability in Training
26:22 Open Simulation Workouts and Phase Biases
30:15 Competition Simulations and Athlete IQ
31:45 Peaking and Lifting Strategies
36:23 Volume Work and Its Importance
39:01 Building Athlete IQ Through Programming
42:14 Transitioning to CrossFit and Mandatory Lifts
46:17 The Importance of Engine Work
51:27 Anaerobic Bias and Energy Systems
53:13 Building on Strengths and Overcoming Challenges
54:05 Power Output Work and Its Importance
55:46 Intensity and Adaptation in Training
58:16 Sports-Specific Training and Skill Development
01:00:46 Interval Training and Mental Adaptation
01:05:30 Community and Collective Intelligence in Coaching
01:08:42 Recommended Reads and Resources for Growth
01:11:01 Final Thoughts on Teamwork and Progress
In this episode of the Misfit Podcast, Drew and Paige walk through Open Prep / Phase 3 — what it is, why it’s structured the way it is, and how athletes should actually execute it.
They cover:
How to choose the right program and track
Why stimulus matters more than chasing scores
How to use gears, instructions, and athlete IQ properly
Mandatory vs non-mandatory work (and how to personalize)
The role of accessory work, volume, and repetition
Why buying into the narrative of Open Prep actually matters
This episode is part programming breakdown, part coaching philosophy — and a reminder that execution, not just fitness, determines results.
If you’re heading into the Open, Quarterfinals, or just want to train with more intention, this is required listening.
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