3-on-3

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Sun

Jun 15

3-on-3

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Workout

"3-on-3"

3 Rounds:

AMRAP 3: Bike Calories

AMRAP 3: Row Calories

AMRAP 3: Shuttle Runs

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1 Minute Rest After Shuttle Runs

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LACTATE THRESHOLD

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"Sunday Runday"

Beginner: 2 Miles

Intermediate: 2.5 Miles

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Age Group

13-15 & 55+ | Same as class

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

No rest between AMRAPS. 9 minutes of work followed by 1 minute of rest. If short on machines, start athletes on different stations. Score lowest total rounds. If the first 2 rounds are 90 and the last round is 88, your score is 88.

Scoring

Score: Lowest Round Of Reps

Movements

Intended Intensity: RPE 5-6

Fitness Attribute Improved: Lactate Threshold

Target Score: 300-540 Reps

The One | Teaching Focus

Consistency in Performance

Evaluate the consistency of performance across multiple repetitions. Consistency is a sign of good technique and conditioning. Look for any drop-off in speed or form as the drill progresses.

Strategies

Modifications

Bike/Row/Shuttle Run

Sub our Any other machine, treadmill/runner, or 1:30 out and back run.

Logistics

You can run three separate groups if needed, having each groups starting on a different station.

Lesson Plan
_{(0-3 minutes)}

(0 - 3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3 - 9 minutes)

General Flow

0:20 Alternating Reverse Lunges
0:20 Alternating Quad Stretch
0:20 Alternating Side Lunge
0:20 Air Squats
0:20 Active Samson
0:20 Active Spiderman
0:20 Glute Bridges
0:20 Push-Up to Downdog
0:20 High Plank Shoulder Taps
0:20 Frog Hops
0:20 Slow Burpees
0:20 Fast Burpees

Specific Warm-Up
_{(9-21 minutes)}

(9 - 24 minutes)

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Shuttle Run Prep

25’ Increments
Forward hoping pogo hops
High Knees
Butt Kicks
Side Shuffle
Easy Shuttle Runs
Focus on the turn around
Encourage athletes to turn towards one direction each time so they alternate which foot they turn on
Fast Shuttle Runs
Encourage athletes to be quick off the line before slowing to turn around.

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Bike Specific Primer

0:40 Workout Pace Bike
0:20 Recovery Pace Bike
0:40 Workout Pace Bike
0:20 Recovery Pace Bike

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Row Specific Primer

0:40 Workout Pace Bike
0:20 Recovery Pace Bike
0:40 Workout Pace Bike
0:20 Recovery Pace Bike

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(24 - 30 minutes)

Practice Round

0:20 Each Station at Workout Pace

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(30 - 60 minutes)

Look For

Emphasize athletes moving with control and quality form today. This can be a great opportunity to make tweaks to athletes' technique on the machines.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Durability

3-4 Sets For Quality:

150' Double Dumbbell Front Rack Carry

100' Double Dumbbell Overhead Carry

50' Plate Push

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* Rest 1-2 Minutes Between Sets

* Moderate-Heavy Loading For All Movements

* Same Weight Across

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Mindset

Ralph Emerson

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"If the stars should appear but one night every thousand years how man would marvel and adore."

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Appreciate the beauty and wonder in everyday life, as if you were seeing it for the first time.

Additional Elements

Have questions?

Reach out!

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