WORKOUT
[TEAMS OF 2]
For Time:
800 Meter Plate Run (45/35)
100 Toes to Bar
50 Front Squats (155/105)
10 Rope Climbs (15')
800 Meter Plate Run (45/35)
* One plate for the run, switching as needed
* Split everything else however between teammates
Time Cap: 35 Minutes
KG
Plate | (20/15)
Barbell | (70/47)
OPEN-GAMES
For Time, with a weighted vest:
1200m Run
100 Toes to Bar
50 Front Squats (155/105)
10 Rope Climbs (15ft)
800 Meter Plate Run (45/35)
• Men's Vest: 20 lbs
• Women's Vest: 14 lbs
Time Cap: 40 Minutes
FOR THE COACH
Stimulus
- Workout brief: https://youtu.be/K_lbSWQEsc0
- Resource Links: CompTrain Gym Resource Drive
- In a workout like today we want near maximal effort every time an athlete is working. Other than the run, athletes are able to partition this workout in whatever format allows them to maximize their pace and cycle rate. Since its teams of 2, athletes will have roughly equal rest time in contrast to their work time. This should encourage high output. Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. To complete under the cap, all stations must be completed in 7 minutes or less (5 stations x 7 minutes = 35 minute cap:
- TTB | Sets of 5+
- Rope Climbs | :30 per rep
- Front Squats |Light to moderate. Sets of 5+
The One | Teaching Focus
- Sequence on the rope. Focus specifically on the sequence of 1. Reach 2. Tuck 3. Clamp 4. Stand.
Modifications
Run
- Reduce distance
- Unweighted run
- Sub machine
TTB
- Reduce volume
- Single leg TTB
- Toes to space / Knees to chest
- V-Ups
- Abmat sit ups
Rope climb
- Reduce height
- Rope jumping pull up with knee tuck
- Stand to stands
Front Squat
- Reduce load
- Sub DBs
- Goblet squat
Logistics
- This is a long workout. Come with a clear plan to keep your timeline and teaching tight and effective! Encourage athletes to opt for a challenging modification on either the TTB or the Rope climb, but not both. Help them “choose their challenge” for the day.
LESSON PLAN
Whiteboard Brief (0-3)
- Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
General flow
- 100m Run
- :30 Hollow rocks
- :20 Superman arch hold
- 100m Run
- :15 Dead hang
- :15 Press away kip
- 100m run
- :15 Hanging knee tucks
- :15 Knee tuck from hollow
- :15 Toes to bar/toes to space/ workout mod
- 100m Run
- :15 Pull to stands
- :15 Jumping rope pull ups
Specific Warm Up (8 Minutes) (9-17)
Rope | tell, show, do, check
- Progression
- 2 Reps stand to stand
- 4 Reps jumping rope pull ups
- 4 Reps jumping rope pull up with knee tuck
- 5 rep Reach
- Standing to reach and grasp
- Grasp and tuck knees to chest
- Grasp, tuck knees, clamp feet
- Grasp, tuck knees, camp feet, stand tall
Primer (6 Minutes) (17-23)
- 200m run w/ plate
- 5 TTB each
- 1 Rope climb each
- Break
- Workout adjustments if needed
Workout (35 Minutes) (23-58)
Look For
- TTB: Initiating the swing by using the arms, not the hips. Encourage athletes to keep sets small and fast.
- Rope climb: Continue to reinforce the sequence of reach, tuck, clamp, stand.
Post Workout Clean Up & Chat (58-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
For Time
800m Plate Run
50 V-Ups
25 DB Front Squats
15 Devils press
800 Meter Plate Run
Mindset
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
After Party
5 Sets
20 Hollow rocks
:20 Hollow hold
:20 Knee tucks
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