WORKOUT
FOUR SEASONS
AMRAP 4:
400 Meter Run
27/21 Calorie Bike Erg
Max Power Snatches (75/55)
Rest 4 Minutes
AMRAP 4:
400 Meter Run
21/15 Calorie Bike Erg
Max Power Snatches (95/65)
Rest 4 Minutes
AMRAP 4:
400 Meter Run
15/12 Calorie Bike Erg
Max Power Snatches (115/85)
OPEN-GAMES
AMRAP 4:
400 Meter Run
27/21 Calorie Row
Max Power Snatches @weight(95/65)
Rest 4 Minutes
AMRAP 4:
400 Meter Run
21/15 Calorie Row
Max Power Snatches @weight(115/80)
Rest 4 Minutes
AMRAP 4:
400 Meter Run
15/12 Calorie Row
Max Power Snatches @weight(135/95)
FOR THE COACH
Stimulus
- Workout brief: https://youtu.be/zBGtzBz7aXw
- Resource Links: Monostructural Conversions Chart
- With a 1:1 work and rest ration we’re looking for near maximal output during our AMRAPs today. The legs are going to feel significant fatigue by the time you get to the barbell each round and the lunges will be tested as well. With today’s time frames, we can’t coast on the run and bike and still make it to the barbell. The run and the bike should be a real challenge to finish but should leave us with the ability to near red-line on the barbell with :30 in round 1, :45 in round 2, and close to 1:00 in round 3.
- Run: 1:45 or less
- Bike: 1:30, 1:00, :30
- Snatch: light to moderate. Touch and go.
Teaching Focus
- With a workout like today our athletes will benefit both in safety and performance if we can teach them how to best cycle the touch and go reps on the barbell.
- Rebounding: Avoid pausing between repetitions and maintain a continuous, fluid motion.
- Breathing: Remember to breathe rhythmically to maintain a consistent pace and oxygenate your muscles
- Controlled Descent: As you rebound and start the descent for the next repetition, maintain control of the bar. Avoid dropping it suddenly or allowing it to swing away from you.
- Balance: Maintain balance throughout the touch and go reps by keeping your weight centered over your midfoot.
Through Line
- It might seem strange but this concept of “touch and go”, cyclical movement can be a real benefit to our athletes today.
- On the run, as soon as the foot lands we want to cycle the next step to make it most efficient. Thinking of our stride as a rock skipping on top of water.
- On the bike, a constant cycle of pushing and pulling with the foot as we drive the pedals.
- In the snatch, while keeping the bar over the midfoot we want to drive the bar directly into the next rep as soon as the plates touch the ground.
Modifications
- Reduce distance
- Sub machine
- Reduce volume
- Sub machine
- Reduce load
- Hang variation
- Alternating DB snatch
Logistics
- If you need to manage a large class today you can run this workout in multiple heats due to the 1:1 work/rest ratio. If you’re short on bikes you can add in a rower and have athletes rotate which machine they use each round. Check out the Monostructural conversions chart for more insight.
Lesson Plan
Whiteboard Brief (3 Minutes) (0-3)
Refer to coaches stimulus notes
General Warm Up (8 Minutes) (3-11)
General Tabata Flow :20 on / :10 off
- Get out PVC
- Quad pulls
- High knees
- Knuckle draggers
- Alternating scissor kicks
- Alternating spidermans
- Down dog to push up
- Scorpions
- Shoulder taps
- PVC pass through
- PVC around the world
- PVC OHS
- Finish with 200m run
Specific Warm Up (14 Minutes) (11-25)
Bike
- Focus on increasing effort every :30 to finish at workout pace and establish target cal/hr pace.
Snatch | tell, show, do, check
- Establish stance & grip
- 5 Snatch grip deadlift
- Focus on straight bar path with shoulders over the bar
- Focus on timing. Legs and hips extend, the shrug
- Focus on timing. Legs and hips extend, shrug, then elbows pull high and outside.
- Focus on bar path. Bar should move and finish over the middle of the foot.
- Focus on timing. Full extension before pulling and punching.
- Stick the landing and hold to check Overhead/finish position.
Barbell Snatch
- 5 cued empty bar power snatches
- Stick the landing and hold to check Overhead/finish position.
- 5:00 to build to heaviest load in workout.
Primer (8 Minutes) (25-33)
- 100m Run
- 6/4 Calorie bike
- 4 snatch at load 1
- 100m Run
- 6/4 calorie bike
- 3 snatch at load 2
- 100m run
- 6/4 calorie bike
- 2 snatch at load 3
- Break
- Workout adjustments if needed
Workout (30 Minutes) (33-53)
- On the run, as soon as the foot lands we want to cycle the next step to make it most efficient. Thinking of our stride as a rock skipping on top of water.
- On the bike, a constant cycle of pushing and pulling with the foot as we drive the pedals.
- In the snatch, while keeping the bar over the midfoot we want to drive the bar directly into the next rep as soon as the plates touch the ground.
Post Workout Clean Up & Chat (53-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
AMRAP 4:
400 Meter Run
60 Alternating lunges
Max alternating DB snatch
Rest 4 Minutes
AMRAP 4:
400 Meter Run
40 Alternating lunges
Max alternating DB snatch
Rest 4 Minutes
AMRAP 4:
400 Meter Run
20 Alternating lunges
Max alternating DB snatch
Mindset
“If you aren’t going all the way, why go at all?” – Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.
If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.
Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.
After Party
Capacity Test
AMRAP 10
Max reps single DB alternating box step ups
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