The Long Game

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Thu

May 8

The Long Game

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Workout

"The Long Game"

5 Rounds x AMRAP 2:

10 Strict Pull-ups

Bike Time Remaining

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5 Rounds x AMRAP 2:

60 Double Unders

Bike Time Remaining

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5 Rounds x AMRAP 2:

30 AbMat Sit-ups

Bike Time Remaining

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AEROBIC ENDURANCE & MUSCULAR ENDURANCE

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Age Group

13-15 & 55+ | Same as class

Competitor

5 Rounds x AMRAP 2:

1 Minute Bar Muscle-ups

1 Minute Bike

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5 Rounds x AMRAP 2:

1 Minute Crossovers

1 Minute Bike

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5 Rounds x AMRAP 2:

1 Minute GHD Sit-ups

1 Minute Bike

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5 Rounds x AMRAP 2:

1 Minute Handstand Walk

1 Minute Bike

For the Coach

Resource Drive

Workout Overview

Stimulus

This is intended to be a lower-intensity workout. Complete all 5 rounds at one station before advancing. The set reps should take about 1:00, giving you about 1:00 on the bike each round.

Scoring

Score: Calories

Movements

Intended Intensity: RPE 3-4

Fitness Attributes Improved: Aerobic Endurance & Muscular Endurance

Target Score: 180-330 Calories

The One | Teaching Focus

Avoiding Excessive Arching or Leaning Back

Check that athletes maintain a straight body position without excessive arching or leaning back. This ensures proper engagement of the targeted muscles.

Strategies

Prioritize working at the assigned RPE. This slower pace is meant to improve your aerobic endurance, allow for recovery, and keep you fresh enough to perform well on the other movements.

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)

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DOUBLE UNDERS

Reduce Reps
90 Single Unders
Plate Hops
12 Burpees
1:00 Effort On Any Machine

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SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

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FARMER’S CARRY

Reduce Loading
Reduce Distance
Sub Kettlebells or Plates
1:00 Farmer’s Carry March in Place
1:00 Farmer’s Carry Hold
20 Shuttle Runs (1 rep = 10m)

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BIKE

Echo Bike
Row
Ski
Run
Shuttle Runs

Logistics

Athletes can share bikes today if needed, given that the floor movement should take 1:00, giving 1:00 on the bike. Stagger the second group 1:00 being the first.

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 Quad Pulls
0:30 Knuckle Draggers
0:30 Arm Circles
0:30 Arm Wraps
0:30 Spidermans
0:30 Downward Dog
0:30 Scorpions
0:30 Push Ups

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

(9-21 minutes)

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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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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.
3 Light Weight Strict Pull-Ups (or heavy banded)
2 Moderate Weight Strict Pull-Ups (or moderately banded)
Build To Starting Weight

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

3 Strict Pull-Ups + 10 Double Unders + 5 Sit Ups
0:30 Bike

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For‍

Strict Pull-Ups: Encourage athletes to either choose a scaling option or rep count that allows them to move with full range of motion.
Double Unders: Athletes should work to relax their arms and shoulders.
AbMat Sit-Ups: Athletes should be able to complete these unbroken with full range of motion.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Durability

4 Sets For Quality:

100 Meter Double Kettlebell Front Rack Carry

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* Rest 1-2 Minutes Between Sets

* Choose Heaviest Weight You Can Complete Unbroken

* Same Weight Across All 4 Sets

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Mindset

Ovid

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"Chance is always powerful. Let your hook be always cast; in the pool where you least expect it, there will be a fish."

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Opportunities often arise unexpectedly; be prepared to seize them whenever they appear.

Additional Elements

Have questions?

Reach out!

Back to Home

Thu

May 8

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}