WORKOUT

"Nothin' Crazy" 

AMRAP 20: 

10 Strict Pull-ups 

20 Goblet Step Back Lunges (50/35)

30 AbMat Sit-ups 

60 Double Unders 

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OPEN-GAMES

N/A

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FOR THE COACH

Stimulus 

• Workout brief: https://youtu.be/ThVYOkEnOwk
• Resource Links:  CompTrain Gym Resource Drive
• Today we have a classic full body and primarily gymnastics only conditioning workout. We want to recognize this workout as highly cyclical and should be able to keep moving consistently throughout all 20 minutes. Encourage your athletes to modify so that all movements can be completed in around :60. Athletes should hold DB in goblet position. 
• Strict Pull Ups | :60 or less. 
• Alternating DB Lunges | :80 or less. Unbroken.
• Abmat Sit ups | :60 or less
• Double Unders | :60 or less. 2 sets or less.

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The one | Teaching Focus 

• Range of motion 

• Today’s teaching focus is a through line across most movements. In the strict pull ups each rep should have the chin over the bar at the top and full extension of the elbow at lockout. In the lunges, the athlete’s knee should make contact with the ground and they should complete each rep by standing tall with the hips and knees fully extended. In the sit ups, the shoulder should make contact with the floor and then pass through the hips. 

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Modifications

Strict pull ups 

• Reduce volume 
• Add assistance 
• Elevated ring rows 
• Ring rows 

Alternating Lunges

• Reduce volume 
• Knee to elevated surface to reduce ROM
• Add stabilizing assistance
• Air squats 

Abmat Sit ups 

• Reduce volume 
• Add band assistance 
• Hollow rocks 

Double Unders 

• Reduce volume 
• Single unders
• Plate / line hops

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Logistics

• If you need to manage a large group in limited space you  can start athletes at different points of the workout. Since each station should take a similar amount of time athletes should be able to begin at different points and keep from getting jammed up at any particular station. 

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LESSON PLAN

Whiteboard Brief (0-3)

• Refer to coaches stimulus notes

General Warm Up (3-9)

General flow 

• :20 Elbow plank 
• :20 Tall plank 
• :20 Single unders 
• :20 Down dog to push up 
• :20 Up down plank 
• :20 Single unders 
• :20 Contralateral plank reach
• :20 Eccentric push ups 
• :20 Single unders 
• :20 Alternating spidermans 
• :20 Alternating plank to toe touch
• :20 Single unders 
• :20 Hollow Rocks 
• :20 Abmat sit ups 
• :20 Single unders 

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Specific Warm Up (10 Minutes) (9-19)

Strict Pull up | tell, show, do, check

• 10 scap retractions 
• 5 Dead hang to lat active pulls 

1. Focus on keeping the elbows locked out and simply pulling the bar forward to activate the lat. 

• 5 Jumping negative pull ups 

1. Focus on a slow and controlled negative 
2. Mod to ring rows if needed 

• Establish pull up modifications and workout movement

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Double Under | tell, show, do, check  

• :20 each  with varied focus

• :20 focus on hands down and in front 
• :20 focus on spinning at wrist, not elbow 
• :20 focus on minimal jump to conserve energy 
• :20 slow & big jump singles 
• :20 single, single, slow & big jump single
• :20 single, single, double under attempt 
• :20 single unders or double unders 

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Primer (6 Minutes) (19-25)

• Practice Round 

1. 3 Strict pull ups 
2. 6 Alternating lunges 
3. 6 Abmat sit ups 
4. 10 Double unders 
5. Should be fast and aggressive pace 

• Break
• Workout adjustments if needed

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Workout (25 Minutes) (25-50)

Look For 

• Strict pull ups | each rep should have the chin over the bar at the top and full extension of the elbow at lockout. 
• Lunges | the athlete’s knee should make contact with the ground and they should complete each rep by standing tall with the hips and knees fully extended. 
• Sit ups | the shoulder should make contact with the floor and then pass through the hips. 
• Double unders | Keeping the hands down and in front of the athlete. Keeping the jump as minimal as possible. 

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Post Workout Clean Up & Chat (50-60)

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ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

10 Rounds For Time: 

5 Double DB bent row 

10 Step Back Lunges 

15 Sit-ups 

30 Double Unders 

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Time Cap: 25 Minutes 

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Mindset 

"Pain versus Discomfort"

There is a common misconception about pain.

Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set. 

Real pain is different.

Pain is when we are walking through the garage and stepping on a nail.

Pain is when we lose a limb.

Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain... It's discomfort.

Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.

Let's use this as a perspective change as we enter today's training.

Today, we’ll get uncomfortable.

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After Party 

3 Sets 

10 Tall kneeling DB shoulder press each arm 

12 Tall kneeling DB crush grip curls 

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