WORKOUT
"Juggling Act"
For Time:
2k/1.8k Bike Erg
60 AbMat Sit-ups
800 Meter Run
60 AbMat Sit-ups
800 Meter Run
60 AbMat Sit-ups
2k/1.8k Bike Erg
Time Cap: 28 Minutes
KG |
OPEN-GAMES
N/A
FOR THE COACH
Stimulus
- Workout brief: https://youtu.be/qfROBjpEP3c
- Resource Links: CompTrain Gym Resource Drive
- Today’s workout pairs very well with yesterday’s workout. Yesterday we worked the posterior chain with a lot of hip hinging and today we’re working the front side of the midline. This is a mostly monostructural piece today with some midline mania mixed in for good measure. The name of the game today is sustainable pace across all movements and a big effort to wrap it all up on the bike at the end. Can you pace the first 3 sets of movements to keep the intensity high but still have some gas in the tank at the end? Let's find out!
- Score | Total time to complete work.
- Bike Erg | 5:00 or less.
- Run | 5:00 or less.
- AbMat Sit-ups | 3:00 or less.
The One | Teaching Focus
Sustainable pace
- Rather than being movement oriented, our teaching focus for the day targets an awareness of effort and output. With a workout like this we want athletes to understand how to hold a sustainable, yet challenging pace throughout the duration of the workout. If athletes are pushing the effort too hard and being forced to rest, we’re missing the stimulus. If athletes aren’t challenging themselves enough by keeping their effort levels low, they are also missing the stimulus.
Modifications
2000m Bike
- Reduce Distance
- 4:00 Time Cap
- 1000m Row
- 800m Ski
- 800m Run
- 600m Air Run
800m Run
- Reduce Distance
- 4:00 Time Cap
- 1000m Row
- 800m Ski
- 2000m Bike
- 600m Air Run
Sit-ups
Logistics
- If you’re short on bikes today you have a couple of options. Option 1 is allowing some athletes to begin on the bike and some to begin on the run. Since the two monostructural pieces should take a similar amount of time this is likely the best way to manage a large class. Option 2 is to add in a different machine and have athletes alternate which machine they use.
LESSON PLAN
Whiteboard Brief (3 Minutes)(0-3)
- Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
General Flow
- Line drills - 25’ down and back
- Knuckle draggers
- Quad walk
- Lunge and reach
- Toe walk
- Heel walk
- Lateral lunges
- Shuttle run slow
- Shuttle run moderate
- Shuttle run fast
Specific Warm Up (6 Minutes) (9-16)
- :60 Bike
- :30 Hollow rocks
- :45 Bike
- :30 Strict sit up
- :30 Bike
- :30 Full sit up
- Demo all mods
- Something you can do 30+ reps in a row, or bring volume down to 1-2 sets
Primer (6 Minutes) (16-22)
- 350/300m Bike Erg
- 10 Sit-up
- 200m Run
- 5 Sit-ups
- Break
- Workout adjustments if needed
Workout (28 Minutes) (22-50)
Look For
- Bike & Run | Athletes should aim to take about the same amount of time on their 1st and 2nd bike, as well as their 1st and 2nd runs. This means playing it smart early when you feel fresh and pushing that pace once we're breathing heavy.
- Sit-Ups | Look for full range of motion with athletes shoulders touching the ground and then passing the hips each rep. This should be where athletes find a steady and consistent pace that allows you them to catch their breath between running and biking.
Post Workout Clean Up & Chat (55-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
"Juggling Act"
For Time:
40 Burpees
50 Double Unders
60 AbMat Sit-ups
800 Meter Run
60 AbMat Sit-ups
800 Meter Run
60 AbMat Sit-ups
50 Double Unders
40 Burpees
Time Cap: 28 Minutes
Mindset
“Life is like sailing. You can use any wind to go in any direction.” - Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.
After Party
3 Sets
10 Incline DB bench press
12 Strict ring dips
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