"Heartbreak Kid"
[Part 1]
Front Squat
1 Rep max
[Part 2]
Workout Definition
"Heartbreak Kid"
3 Rounds For Time:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
KILOS: 84/61
Time Cap: 15 Minutes
REPEAT FROM 4/10/2019
Workout Definition
3 Rounds For Time:
10 Front Squats (135/95)
20 Chest to Bar Pull-ups
50 Double Unders
KILOS: 61/43
Time Cap: 15 Minutes
REPEAT FROM 4/10/2019
Athletes Notes
“Well done is better than well said.” - Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to DO.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Coaches Notes
30 Second Jumping Jacks
30 Second Squat Hold
20 Second Right Leg Spiderman
20 Second Right Leg Samson
20 Second Right Leg Pigeon
20 Second Down Dog
20 Second Left Leg Spiderman
20 Second Left Leg Samson
20 Second Left Leg Pigeon
30 Second Down Dog to Push-Up
30 Second Air Squats
20 Second Single Unders
10 Second Scap Pull-Ups
10 Second Kip Swings
10 Second Strict Pull-Ups
20 Second Double Unders
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
FRONT SQUAT
Barbell Warmup video
15 Seconds Good Mornings
15 Seconds Back Squats
15 Seconds Elbow Rotations
15 Seconds Press and Reach
15 Seconds Stiff Legged Deadlift
15 Seconds Front Squat
Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00
CHEST TO BAR PULL-UPS
10 Scap Retractions
How to Run the Teaching Portion
5 Front Squats
10 Chest to Bar Pull-Ups
25 Double Unders
Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.
Barthroom, Water, Questions Video
It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.
Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.
Or this could be a time for the coach to make 1-on-1 connections on a deeper level.
This may be some of the most important minutes of the entire class. Build your community here.
FRONT SQUATS
CHEST TO BAR PULL-UPS
DOUBLE UNDERS
3 Rounds For Time:
15 Double Dumbbell Front Squats
20 Bent Over Rows
50 Double Unders
3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlift (5 Seconds Down)
