Wing-Ding

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Sun

May 11

Wing-Ding

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Workout

"Wing-Ding"

AMRAP 20:

30 Shuttle Runs (10 Meters)

40 Russian Kettlebell Swings (53/35)

50 Sit-ups

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LACTATE THRESHOLD

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KG | (24/15)

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"Sunday Runday"

Beginner: 2 Miles

Intermediate: 3 Miles

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AEROBIC ENDURANCE

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Age Group

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

KG | (15/11)

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

On today's shuttle runs, each 10m segment is one rep. Choose reps/variations that allow you to complete all stations in about 2 minutes. Russian kettlebell swings finish with arms parallel to the ground.

Scoring

Score: Rounds + Reps

Movements

Intended Intensity: RPE 6-7

Target Loading: Light-Moderate

Fitness Attribute Improved: Lactate Threshold

Target Score: 3-4 Rounds

The One | Teaching Focus

Knee Position

Ensure the knees are tracking in line with the toes and not collapsing inward during the movement.
Avoid excessive bending of the knees, as the primary emphasis is on the hip hinge.

Strategies

Modifications

SHUTTLE RUNS

300m Run
27/21 Calorie Row
27/21 Calorie Bike Erg
21/18 Calorie Ski Erg
21/18 Echo Bike
30 Burpees

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RUSSIAN KETTLEBELL SWINGS

Reduce Loading/Reps
Normal Kettlebell Swings
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches

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SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

Logistics

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

0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Calf Raises
0:30 Bodyweight Goodmornings
0:30 Alternating Worlds Greatest
0:30 Prone Supermans
0:30 Inchworm (No Push Up)
0:30 Step Back, Step Up Burpees
0:30 Pogo Hops
5 Fast Burpees

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

(9 - 21 minutes)

Sit-Up Specific Warm Up

3 x 0:10 Hollow Hold
0:20 Crunches
0:20 Straight leg Sit Ups
0:20 Butterfly Sit Ups
Look for athletes to fully open their abdomen in the bottom of the sit-up so that we fully stretch those muscles before engaging them for the sit up.

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KB Swing Prep | tell, show, do, check

: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.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21 - 27 minutes)

Practice Round‍

3 Shuttle Runs + 4 KB Swings + 5 Sit-Ups

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27 - 47 minutes)

Look For

Shuttle Runs: Look for athletes to be efficient in their turn around, and be quick through the straight aways.
Russian KB Swings: We are used to American Swings, therefore doing Russian we should be able to maintain bigger sets than we do with American swings.
Sit-Ups: Encourage athletes to breathe as they move through these reps.

Post Workout Clean Up & Chat (47-60)

_{Accessory Work}

Killer Core

3 Supersets For Quality:

15 Weighted Hanging Knee Tucks (Light)

30 Medball Twists

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Rest 1-2 Minutes Between Supersets

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* Hold Dumbbell Between Feet

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Mindset

"The real measure of your wealth is how much you’d be worth if you lost all your money."

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Your true value lies in your character, not in your financial status; what remains when money is gone reveals your real wealth.

Additional Elements

Have questions?

Reach out!

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