Lat/Long

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Wed

Jun 11

Lat/Long

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Workout

"Lat/Long"

AMRAP 30:

60 Burpees

45 Strict Pull-ups

30 Burpee Pull-ups

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Every 3 Minutes [Starting at 0:00]

30/24 Calorie Bike Erg

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AEROBIC POWER [LACTATE THRESHOLD]

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Age Group

13-15 & 55+ | Same as class

Competitor

AMRAP 30:

60 Burpees To Target

30 Chest to Bar Pull-ups

15 Burpee Bar Muscle-ups

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Every 3 Minutes [Starting at 0:00]

30/24 Calorie Echo Bike

For the Coach

Resource Drive

Workout Overview

Stimulus

Bring a Friend Day, utilize today to allow members to invite friends to come try a class with them!

We're working through lots of reps in today's AMRAP, with our work interrupted by a bike every 3:00. Start the workout on the bike. Once you complete 30/24 bike calories, use the remaining time in your 3:00 interval to work through the chipper in order. Every 3 minutes, return to the bike for the 30/24 calories. The bike is designed to take around 2:00, giving you 1:00 to chip away at reps. If you finish the burpee pull-ups, return to the burpees. Pick reps and variations that allow you to get at least one full round.

Scoring

Score: Rounds + Reps

Movements

Intended Intensity: RPE 6-7

Fitness Attribute Improved: Lactate Threshold

Target Score: 1-2 Rounds

Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.

Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or a kipping pull-up.

The One | Teaching Focus

Scapular Engagement

Emphasize scapular retraction and depression before initiating the pull-up. Athletes should engage their shoulder blades by pulling them down and back.

Strategies

Today's workout will be muscularly-demanding. Approach each bike with the intent to get back to the chipper movements and be able to get right to work.

Work for only as long as your reps remain crisp and quick. The moment you feel as if your reps are fatiguing, take a quick break, get a big breath of air, and then go back to work.

During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.

Modifications

BURPEES

Reduce Reps
Same Calorie Row or Ski
Push-Ups
No Push-Up Burpee
120 Mountain Climbers
120 Air Squats
Box Jumps
Shuttle Runs (1 rep = 10m)

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STRICT PULL-UPS

Reduce Reps
Banded Strict Pull-Ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

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BURPEE PULL-UPS

Reduce Reps/Bar Height
Burpees to A Target
Regular Burpees
Strict Pull-ups
Double Dumbbell Devil Presses (35/25)s
Same Calorie Row or Ski

Logistics

"Lat/Long"
[TEAMS OF 2]
AMRAP 30:
60 Burpees
45 Strict Pull-ups
30 Burpee Pull-ups

P1: 15/12 Bike Calories
P2: Chipper Reps

* Switch upon completion of bike calories

* Pick up where your partner left off

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

0:30 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

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

(9-21 minutes)

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Strict Pull-Ups

0:20 Dead Hang on Pull-up Bar
8 Slow Scap Retractions
Have athletes focus on keeping their head in between their arms.
3 Slow Pull-up Negatives (0:03-0:05 Lower)
Focus on elbow position, elbows slightly in front of the body.
3 Strict Pull-ups
Look that athletes are getting full range of motion throughout their reps.

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Burpee Pull Up | tell, show, do, check

:10 Kips
Focus on a shallow, controlled, tight kip
2x :10 Kip swings
Focus on the swing being controlled by the shoulders/lats
5 Jumping negative pull ups
Sub ring rows if needed
Demonstrate efficient burpee pull up
Jump to kipping option
Jump into strict pull up option
3 Workout reps

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

5 Burpees
4 Strict Pull-Ups
3 Burpee Pull-Ups

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For‍

Burpees: Emphasize athletes jump or step the feet flat and outside the hands.
Strict Pull Ups: Pay attention to signs of fatigue. If athletes are struggling to maintain proper form, encourage them to stop before compromising their technique.
Burpee Pull Ups: Look for athletes to find a good rhythm, once the feet land on the ground from the pull-up, they should be taking the chest straight to the ground.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Gun Show

3 Sets:

15 Double Dumbbell Bicep Curls

Max Hold at Parallel

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* Rest 1 Minute Between Sets

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Mindset

Confucius

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"Being in humaneness is good. If we select other goodness and thus are far apart from humaneness, how can we be the wise?"

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True wisdom is rooted in compassion and humanity; without these qualities, other virtues are incomplete.

Additional Elements

Have questions?

Reach out!

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