Hurry Up

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Sun

Jul 6

Hurry Up

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Workout

"Hurry Up"

15 Rounds For Time:

200 Meter Run

1 Rope Climb (15')

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Time Cap: 22 Minutes

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"Sunday Runday"

Beginner: 2.5 Miles

Intermediate: 3 Miles

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Age Group

13-15, 55+| (9’)

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Choose run and rope climb variations that allow you to complete rounds in less than 1:30.

Scoring

Score: Time

Movements

Intended Intensity: RPE 7-8

Fitness Attribute Improved: VO2 Max

Target Score: 12-18 Minutes

The One | Teaching Focus

Sequence:

Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

Strategies

Maintain a steady run pace that will allow you to jump right up to the rope once you come in. This is twenty minutes of running, the rope climb will not be a huge break from the run, so we want to start out at a pace we can maintain for about twenty minutes.

Modifications

200M RUN

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees

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ROPE CLIMBS

Reduce Height
Lay to Stand Climb
3-5 Strict Pull-Ups = 1 Rope
3-5 Ring Rows = 1 Rope
3-5 Toes To Bar = 1 Rope
4-6 Alternating Dumbbell Plank Rows (Renegade Row) = 1 Rope

Logistics

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 - 15 minutes)

0:30 Banded Pec Stretch (right)
0:30 Banded Pec Stretch (left)
0:30 Band Pull Aparts
0:30 Band Pass-Throughs
0:30 Banded Lat Stretch (right)
0:30 Banded Lat Stretch (left)
10 Scapular Push-ups
20m High Knees
20m Butt Kicks
20m A-Skips
20m Lateral Shuffle (right)
20m Lateral Shuffle (left)
20m Karaoke (right)
20m Karaoke (left)

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

(15 - 25 minutes)

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Rope Climb Specific Warm Up

0:10 Dead Hang on Pull-Up Bar
10 Scap Retractions
10 Mini Kip Swings
1-3 Strict Pull-Ups
3 Strict Knee to Chest
[3:00] Foot Clamp Technique on Boxes
1 Jump Up to Rope + Foot Clamp
1 Half Rope Climb
1 Full Rope Climb
emphasize foot clamp technique and body control.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(25-31 minutes)

Practice Round

100m Run
1 Rope Climb
100m Run

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(31-53 minutes)

Look For

Run: Hips should remain level and stable.
Avoid excessive hip rotation or tilting.
Rope Climb: Look for athletes to tuck the knees as high as possible before clamping the feet.

Post Workout Clean Up & Chat (53-60)

_{Accessory Work}

Bulletproof Shoulders

4-5 Sets x AMRAP 1:

8 Barbell Strict Press

Max Overhead Hold

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* Rest 1 Minute Between Sets

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Mindset

Byron Pulsifer

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"You can be what you want to be. You have the power within, and we will help you always."

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Believe in your potential; with support and determination, you can achieve your goals.

Additional Elements

Have questions?

Reach out!

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