What's The Catch?

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Wed

May 7

What's The Catch?

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Workout

Front Squat

4 Sets:

3 Front Squats at 70%

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* Rest 1-2 Minutes Between Sets

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"What's The Catch?"

For Time:

150/120 Calorie Row

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Every 2 Minutes [Starting at 2:00]:

10 Lateral Burpees Over Rower

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Time Cap: 18 Minutes

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AEROBIC POWER [VO2 MAX]

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Age Group

13-15 & 55+ | Same as class

Competitor

Same as class

For the Coach

Workout Overview

Stimulus

In part 1, This is the first week of our 4-week Triple Threat strength cycle. Week 1 is a back-off/priming week to set up a 3-week block where athletes will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

In part 2, Begin the workout on the rower and start your burpees at the 2:00 mark. Pick a burpee number that takes 45 seconds or less to complete, giving you about 1:15 on the rower each round. Do not reset the monitor.

Scoring

Score: Time

Movements

Intended Intensity: RPE 8

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 9-13 Minutes

Row: After the first round, aim to consistently accumulate at least 15/12 calories on the rower each round.

Lateral Burpees Over Rower: A two-foot take-off is not required, but you are required to jump over the rower (rather than step over). Both feet should be in the air at the same time.

The One | Teaching Focus

Upright Torso

Chest up: Athletes should keep their chest lifted throughout the squat, preventing the upper body from collapsing forward.
Elbows high: Ensure that the elbows remain high, pointing forward, to maintain the front rack position.

Strategies

Since we are starting on the rower, we are looking to bank as many calories in the first two minutes as we can. Push this first 2:00 interval hard. Then after your first round of burpees over the rower, settle into a more sustainable pace.

Work at the burpees over the rower at a crisp speed, but don't sprint them. We want to balance a hard, yet sustainable effort so we can get right to work on the rower when we get back to it.

Modifications

150/120 CALORIE ROW

120/100 Calorie Ski
120/100 Calorie Echo Bike
150/120 Calorie Bike Erg
2,000m Run

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LATERAL BURPEES OVER ROWER

Reduce Reps
Lateral Jump Over Line
Lateral Burpees With Step Over
Burpees to a 6" Target
Regular Burpees
20 Air Squats

Logistics

TEAM OPTION

[TEAMS OF 2]
AMRAP 15:
Max Calorie Row

P1: Row
P2: Burpees

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* Switch Every 15 Burpees

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If not all athletes can have their own rower, sub out burpees over bar instead of over the rower.

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

1:30 Easy Row
0:30 Couch Stretch (right)
0:30 Couch Stretch (left)
0:30 90/90 Hip Rotations
0:30 Glute Bridges
0:30 Alternating Bird Dogs
0:30 Air Squats

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

(9-21 minutes)

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Burpee Over Rower Prep

0:20 Jump Over Object
Demo to athletes how to jump with the outside foot leading
0:20 Burpees
Use the step up method
0:20 Burpee over object
Encourage athletes to stay low, as there is no standard to fully extend at the top

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Front Squat | tell, show, do, check

Establish stance & grip
Shoulder-width stance
Hands just outside shoulders
Loose fingertip grip on the bar
Elbows high (upper arm parallel to the ground)
Midline is braced
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)}

(21-36 minutes)

Week 1 is a back-off/priming week to set up a 3-week block where athletes will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.
Building Sets:
3 - 50%
3 - 60%
3 - 65%

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

5 Burpees + 0:30 Row

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42- 60 minutes)

Look For‍

Burpees over rower: Encourage athletes to stay low to the ground so they are more efficient through their reps.
Row: Athletes should focus on maintaining a pace they allow them to hit their target for each round, but that also will allow them to keep the same pace throughout. Focus on athletes drive through their heels

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Lethal Legs

AMRAP 5:

1 Back Rack Reverse Lunge (R)

1 Back Rack Reverse Lunge (L)

1 Back Squat

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* Use 35% 1RM Back Squat

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Mindset

Johann Wolfgang von Goethe

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"If you must tell me your opinions, tell me what you believe in. I have plenty of doubts of my own."

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Share your beliefs with conviction rather than simply adding to the doubts others may already have.

Additional Elements

Have questions?

Reach out!