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Fri

Jun 20

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Workout

For Time:

1,000 Meter Run

‍

5 Rounds:

10 AbMat Sit-ups

20 Double Unders

‍

800 Meter Run

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4 Rounds:

10 AbMat Sit-ups

20 Double Unders

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600 Meter Run

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3 Rounds:

10 AbMat Sit-ups

20 Double Unders

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400 Meter Run

2 Rounds:

10 AbMat Sit-ups

20 Double Unders

‍

200 Meter Run

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1 Round:

10 AbMat Sit-ups

20 Double Unders

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Time Cap: 30 Minutes

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AEROBIC POWER [LACTATE THRESHOLD]

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Age Group

13-15 & 55+ | Same as class

Competitor

For Time:

1,000 Meter Run

‍

5 Rounds:

10 GHD Sit-ups

20 Double Unders

‍

800 Meter Run

‍

4 Rounds:

10 GHD Sit-ups

20 Double Unders

‍

600 Meter Run

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3 Rounds:

10 GHD Sit-ups

20 Double Unders

‍

400 Meter Run

2 Rounds:

10 GHD Sit-ups

20 Double Unders

‍

200 Meter Run

‍

1 Round:

10 GHD Sit-ups

20 Double Unders

‍

Time Cap: 30 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

This workout builds aerobic capacity and midline stamina, while reinforcing coordination under fatigue. As the running volume decreases, you will be challenged to maintain or even increase your pace as you get into the later rounds.

‍

Scoring

Score: Time

Movements

Intended Intensity: RPE 6-7

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 20-26 Minutes

Choose distances that allow you to complete the runs in about 8-4-2-1 minutes, respectively. Choose reps and variations that allow you to complete a round of sit-ups and double unders in 2:00 or less.

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The One | Teaching Focus

Range of Motion:

Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.

Strategies

Start today's workout at an RPE 6 or 7 and maintain that same PACE through the 800m run.

Once you are past the 800m run, you are over halfway done. See if you can increase your pace slightly. The best way to do this is to find places to move more efficiently.

Modifications

[MEN] 1,600-800-400-200 METER RUN

10:00-5:00-2:30-1:15 Time Caps

8:00-4:00-2:00-1:00 Moderate Efforts on Treadmill/Runner

2,000-1,000-500-250m Row

1,600-800-400-200m Ski

96-48-24-12 Calorie Echo Bike

4,000-2,000-1,000-500m Bike Erg

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[WOMEN] 1,600-800-400-200 METER RUN

10:00-5:00-2:30-1:15 Time Caps

8:00-4:00-2:00-1:00 Moderate Efforts on Treadmill/Runner

1,800-900-450-225m Row

1,440-720-360-180m Ski

80-40-20-10 Calorie Echo Bike

3,600-1,800-900-450m Bike Erg

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SIT-UPS

Reduce Reps

Hollow Rocks

Tuck Crunches

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DOUBLE UNDERS

Reduce Reps

60 Single Unders

Plate Hops

8 Burpees

0:40 Effort On Any Machine

Logistics

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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

0:30 Inchworm to Push-Up
0:30 Downdog
0:30 Active Spiderman
0:30 Pigeon Pose (left)
0:30 Pigeon Pose (right)
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Arm Circles (10s back, 10s cross, 10s twist)
0:30 Jumping Jacks
0:30 Single Unders

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

(9-19 minutes)

Sit-Up Specific

3 x 0:10 Hollow Hold
0:20 Crunches
0:20 Straight leg Sit Ups
0:20 Butterfly Sit Ups
Look for athletes to fully open their abdomen in the bottom of the sit-up so that we fully stretch those muscles before engaging them for the sit up.

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General Double Under Warm Up

:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Alternating Feet:
Focus on enhance footwork and coordination.
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

200m Run
10 AbMat Sit-ups
20 Double Unders

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Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-55 minutes)

Look For‍

Run: Shoulders should be relaxed and not hunched.
Check for symmetry in shoulder movement.
AbMat Sit-Ups: Observe athletes' core engagement throughout the movement. They would use the core to sit up, rather than the hip flexors.
Double Unders: Athletes hands should be down and slightly in front of them.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Killer Core

[PART A]

3 Sets:

20 Hanging Oblique Raises (10/Side)

Rest 1-2 Minutes Between Sets

[PART B]

4 Sets:

40 Seconds Side Plank Hip Lifts (R)

20 Seconds Rest

40 Seconds Side Plank Hip Lifts (L)

20 Seconds Rest

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Mindset

Nikola Tesla

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"Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more."

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Strengths and weaknesses are intertwined; they define who we are as individuals.

Additional Elements

Have questions?

Reach out!

Back to Home

Fri

Jun 20

Workout

Competitor

For the Coach

Workout Overview

Stimulus

Scoring

Movements

The One | Teaching Focus

Strategies

Modifications

Logistics

Lesson Plan(0-3 minutes)

General Warm-Up(3-9 minutes)

Specific Warm-Up(9-21 minutes)

Strength(21-33 minutes)

Primer (33-39 minutes)

Workout (39-55 minutes)

Accessory Work

Additional Elements

Have questions?

Lesson Plan
_{(0-3 minutes)}

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

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

Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

Workout
_{(39-55 minutes)}

_{Accessory Work}