Runnin' on Fumes

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Thu

May 15

Runnin' on Fumes

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Workout

"Runnin' on Fumes"

[TEAMS OF 2]

AMRAP 20:

P1: 400 Meter Run

P2: 20 Kettlebell Swings + 20 Box Jumps

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Kettlebell: (53/35)

Box: (24”/20”)

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* Switch After Completion Of Run

* Pick-up Where Partner Left Off

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AEROBIC POWER [LACTATE THRESHOLD]

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KG | (22.5/15)

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Age Group

13-15 & 55+ | (35/25)

KG | (15/11)

Competitor

2 Sets:

20 Minute Run (10 Minutes Out & Back)

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5 Minute Rest Between Sets

For the Coach

Resource Drive

Workout Overview

Stimulus

Today is our first Bring A Friend Day of the month!

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Todays partner workout, one will start on the run, the other on the swings and box jumps. Switch upon completion of the run and pick-up where the other partner left off. Choose a kettlebell weight you can complete in sets of 10 and a run distance that takes about 2 minutes. Athletes must step down from the box.

Scoring

Score: Rounds + Reps of Swings + Box Jumps

Movements

Intended Intensity: RPE 6-7

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 9-12 Minutes

The One | Teaching Focus

Running Technique

Focus on quality running mechanics and steady breathing. Think “tall and springy” keeping a forward lean from the ankles not hips!

Strategies

Athletes' runs should take about the same amount of time as the work done inside.

Aim to use the run as a little recovery from the work done inside, so that athletes can get right to work on the swings and jumps.

Modifications

RUN

Bike
Ski
Row
Ruck

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KETTLEBELL SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches (35/25)
Barbell Hang Power Snatches, (65/45)
Russian Kettlebell Swings

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BOX JUMPS

Reduce Box Height
Box Step-Ups
2x Squat Jumps
2x Jumping Lunges
Alternating Single-leg Squats (Pistols)
2x Reverse Lunges
Broad Jumps

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

200m Jog
0:30 Calf Stretch (right)
0:30 Calf Stretch (left)
0:20 Knuckle Draggers
0:20 Quad Pulls
0:20 Side Lunges
0:20 Leg Swings (right)
0:20 Leg Swings (left)
0:20 Pogo Hops
200m Run

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

(9-21 minutes)

Box Jump Prep

15 Pogo Hops [Each Leg]
10 Box Step-Downs (tempo on the way down)
10 Jumps to Short Box & Step Down
4 Jumps to Workout Height & Step Down

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KB Swing Prep

:20 Alternating Single Leg Deadlifts
Focus on hinging at the hips while maintaining a flat back.
:20 Kettlebell Deadlifts
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
:20 KB Hip Hinge & Pop
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
:20 KB Russian Swings
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
:20 KB American Swings
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

P1- 200m Run
P2- 5 Swings + 5 Box Jumps

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-47 minutes)

Look For‍

Run: Aim to complete this run in about 2:00, choose pacing that allows athletes to come in the doors and pick up the kettlebell right away.
Kettlebell Swing: This load should allow us to keep our chest up, and not get yanked down by the weight.
Box Jumps: Watch for athletes' cycle rate, encourage them to find a rhythm while stepping down from the box.

Post Workout Clean Up & Chat (47-60)

_{Accessory Work}

Plate Bear Hug

1 Set For Max Time:

Unbroken Plate Bear Hug Hold

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Plates: (90/60)

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Mindset

Byron Pulsifer

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"Today, give a stranger a smile without waiting for it may be the joy they need to have a great day."

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A simple, unsolicited act of kindness, like a smile, can brighten someone’s day in ways you may never know.

Additional Elements

Have questions?

Reach out!

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