Our work with elite athletes serves as the proving grounds for our methods. Most people don’t play professional sports. But if our methods help athletes at the highest levels, they can work for anyone.
Sorry to hear that! Gut smashing is one of those things best done at the end of the day before bed. It is not ideal to soften up the trunk so to speak before you are going to ask it to be stiff for squats or any other lift, even if there is a gap.
I tell people it is best to think of the 10-15 min of MWOD as a separate session from your gym time. If you have to do it in the gym do to equipment or time constraints I would use it as your end of session stuff. If you can do MWOD at home think evenings.