Side Quest

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Sat

Jun 28

Side Quest

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Workout

"Side Quest" [TEAM OF 2 VERSION]

AMRAP 30:

[PARTNER 1]

5 Front Squats (185/135)

Max Bike Calories

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[PARTNER 2]

2 Rounds:

5 Strict Pull-ups

10 Push-ups

15 Sit-ups

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* Switch When Partner 2 Completes Work

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KG | (83/61)

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Age Group

13-15, 55+ | (135/95)

KG | (61/43)

45-50 | (155/105)

KG (70/47)

Competitor

AMRAP 30:

10 Legless Rope Climbs (15')

100 Hand Release Push-ups

100 GHD Sit-ups

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Every 3 Minutes [Starting at 0:00]:

3 Front Squats (205/145)

12/10 Calorie Echo Bike

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KG | (93/65)

For the Coach

Resource Drive

Workout Overview

Stimulus

Partners start on separate stations and switch upon completion of partner 2's work. The 2 rounds should take no longer than 2:30 to complete. Athletes can expect to have 5-7 times on each station.

Scoring

Score: Bike Calories

Movements

Intended Intensity: RPE 6-7

Target Loading: Moderate-Heavy (65-75%)

Fitness Attribute Improved: Lactate Threshold

Target Score: 300-450 Calories

The front squat comes from the floor and should be a weight that is challenging, but unbroken each round.

The One | Teaching Focus

Elbows High

The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.

Strategies

Treat the front squat + bike interval as a strong but controlled effort. If you sprint it, you’ll lose time and recoverability in the bodyweight AMRAP. Aim for ~RPE 7 here.

Modifications

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)

PUSH-UPS

Reduce Reps
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press

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SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

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FRONT SQUAT

Reduce Loading/Reps
Sub Dumbbells (70/50)s
Goblet Squats (70/53)
Back Squat (225/155)

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12/10 CALORIE BIKE

Row, Ski, Echo Bike, Runner, Shuttle Runs, Burpees

Logistics

INDY VERSION

AMRAP 30:
50/35 Strict Pull-ups
100 Hand Release Push-ups
150 Sit-ups

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Every 3 Minutes [Starting at 0:00]:
3 Front Squats (185/135)
15/12 Calorie Bike Erg

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

2:00 Bike
0:30 Pec Stretch (right)
0:30 Pec Stretch (left)
0:30 Band Pass Throughs
0:30 Band Around the Worlds
0:30 Band Pull Aparts
0:30 Spiderman Stretch
0:30 Bodyweight Goodmornings
0:30 Squat Jumps

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

(9-24 minutes)

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Push-Up Specific Warm-Up

0:20 Scapular Push-Ups
Athletes should focus on engaging the shoulder blades by squeezing them together and then pushing them apart.
0:20 Knee Hand-Release Push-Ups
Watch for elbows staying at a 45-degree angle, a controlled descent, and hands releasing from the floor at the bottom.
0:20 Tempo Hand-Release Push-Ups (3-Second Descent)
Encourage athletes to lower slowly for three seconds, bringing the chest to the floor while keeping a strong core.
0:20 Standard Hand-Release Push-Ups
Look for athletes to maintain a neutral spine, release hands at the bottom, and drive up with elbows tracking back.

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Strict Pull-Up Specific Warm Up

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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Front Squat Specific Warm Up

3 cued ¼ Squat & Hold
Focus on high elbows in set up and hold
3 cued ¼ Squat & hold
Focus on hip initiated squat while maintaining high elbows
3 cued Squat & hold
Focus on high elbows throughout the rep and in the bottom position
2 Cued Squat & Hold
Focus on leading with the elbows as the athlete stands
5 Empty Barbell Front Squats
Look for athletes to lead with the elbows, and keep weight in the heels.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(24-30 minutes)

Practice Round

Use this time to allow athletes to warm up to their front squat load.

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(30-60 minutes)

Look For‍

Front Squat: Ensure the barbell is positioned on the front of the shoulders, resting on the anterior deltoids.
Strict Pull-Up: Check that the pull-up starts with the scapulae initiating the movement, followed by elbow flexion.
Push-Ups: Athletes should press through the entire hand, not just the palms.
Sit-Ups: Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rep.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Lethal Legs

Accumulate 5 Minutes:

Goblet Wall Sit (53/35)

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Time Cap: 10 Minutes

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Mindset

Marcus Aurelius

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"Very little is needed to make a happy life; it is all within yourself, in your way of thinking."

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Happiness is found within; it’s your mindset, not external circumstances, that determines your contentment.

Additional Elements

Have questions?

Reach out!

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