Wed

Jul 16

Round The Clock

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Workout

Sumo Deadlifts 

3 Sets:

2 Sumo-Deadlifts at 85-90% 

1 Big Drop Set:

15-30 Reps at 50%  

* Rest 2-3 Minutes Between Sets

"Round The Clock" 

In a 5:00 Window x 3 Sets: 

3 Rounds: 

25 Double Unders 

5 Toes to Bar

10 Alternating Dumbbell Snatches (50/35)  

In Remaining Time: Max Calorie Bike 

* Rest 2 Minutes Between Sets

KG | (22.5/15)

Age Group

13-15, 55+: (35/25) 

KG: (15/11)

Competitor

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the seventh week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August.

In part 2, Within a 5-minute window, complete 3 rounds of double unders, toes to bar, and snatches before advancing to the bike. Rest 2:00 after the 5:00 window concludes and repeat for a total of 3 sets.

Scoring

Score: Bike Calories

Movements

Intended Intensity: RPE 7-8

Target Loading: Light-Moderate

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score:  Men: 80-120 Calories / Women: 60-90 Calories

Choose weights/reps/variations that allow you to complete the 3 rounds of 25-5-10 reps in about 3:00, giving you about 2:00 on the bike each round. 

Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.

The One | Teaching Focus

"Chest Up"

Common Fault: Rounding of the back or slouching the chest.

Instruct athletes to brace their core and lift their chest before initiating the lift.

This protects the spine and helps maintain a neutral back throughout the movement.

Strategies

Move fast through the opening rounds. Aim to complete the 3 rounds in under 3:00 to give yourself at least 2:00 on the bike each set.

Push hard on the bike. Calories are your score, so shift into a high gear once you get there. Maintain a steady, aggressive pace (RPE 8–9).

Stay sharp on transitions. Minimize time between movements to maximize time on the bike.

Modifications

DOUBLE UNDERS

Reduce Reps
40 Single Unders
Plate Hops
5 Burpees
0:20 Effort On Any Machine

TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups  

DUMBBELL SNATCH  

Reduce Loading/Reps 
Dumbbell Hang Power Snatches 
Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Power Snatches (75/55)

ECHO BIKE

Bike Erg
Row 
Ski 
Run 
Treadmill/Runner

Logistics

If sharing bikes is needed, have groups start 2-3 minutes behind the first group. 

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)

(3-7 minutes)

  • 0:30 Pogo Hops
  • 0:30 Single Unders
  • 0:30 Double Tap Drill
  • 0:30 Penguin Claps
  • 10 Double Unders
  • 0:20 Hollow Hold
  • 10 AbMat Sit-Ups

Specific Warm-Up
(9-21 minutes)

(7-19 minutes)

Toes-to-Bar Prep 

  • 0:20 Dead Hang
  • 0:20 Active Hang
  • 0:20 Kip Swings
  • 0:20 Kipping Knee Raises
  • 0:20 Arch Hold
  • 0:20 Toes-to-Bar Practice

Dumbbell Snatch Warm Up

  • 10 Alternating Dumbbell Deadlifts
  • 10 Alternating Dumbbell Deadlift to Shrug
  • 10 Single Dumbbell Strict Press
  • 10 Alternating Dumbbell Swings
  • 10 Alternating Dumbbell Snatches

Sumo Deadlift | Tell, Show, Do, Check

  • Establish stance, grip, & set up
  • Wide stance with feet slightly turned out (likely 2x squat stance)
  • Bar over the middle of the foot
  • Full grip on bar with hands inside legs
  • Bar in contact with shins
  • Shoulders on top of bar
  • Chest up
  • Eyes forward
  • 3 Reps – Controlled Pauses at Mid-Shin
  • Emphasize bracing, engaging lats, and keeping a neutral spine throughout.
  • 3 Reps – Mid-Shin to Knees Only
  • Cue: “Push the ground away with your feet,” keeping shoulders stacked and bar close to the legs.
  • 3 Reps – Full Lift with Pause at Lockout
  • Cue athletes to stand tall without overextending the low back.
  • 3 Reps – Eccentric Control to Mid-Shin
  • Emphasize hips going back and tension in hamstrings/lats on the descent.

Strength
(21-33 minutes)

(19-34 minutes)

  • While completing this drop set, athletes should maintain continuous movement.  Once they feel the need to pause or slow down, their set is done. 
  • To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!
  • Building Sets: 
  • 3 - 65%
  • 3 - 75%
  • 2 - 80%

Primer
(33-39 minutes)

(34-40 minutes)

Practice Round 

  • 10 Double Unders
  • 3 Toes To Bar
  • 4 DB Snatches
  • 0:20 Bike

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(40-59 minutes)

Look For 

  • Double Unders:  Athletes should be able to complete sets unbroken, with relaxed arms.
  • Toes To Bar:  Athletes should choose an option that allows for unbroken sets.
  • DB Snatches:  Look for athletes to drive through their legs as they stand to gain power from the hips. 
  • Bike:  Athletes should have 2 minutes to bike each round, athletes should be able to push the pace here knowing they have 2 minutes of rest coming after. 

Post Workout Clean Up & Chat (59-60)

Accessory Work

Posterior Pump 

3-4 Supersets For Quality: 

10 Rower Hamstring Curls 

60 Second Reverse Plank On Benches

Rest 1-2 Minutes Between Supersets 

Mindset

Michael Jordan 

"If you accept the expectations of others, especially negative ones, then you never will change the outcome." 

Don’t let others’ negative expectations limit you; believe in yourself to change your destiny.

Additional Elements

Have questions?

Reach out!

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