"Interstellar"
Workout Definition
5 Rounds For Time:
21/15 Calorie Echo Bike
12 Shuttle Runs
9 Thrusters (115/85)
Rest 1 Minute Between Rounds
KILOS: 52/38
Time Cap: 25 Minutes
Workout Definition
5 Rounds For Time:
21/15 Calorie Echo Bike
12 Shuttle Runs
9 Thrusters (85/60)
Rest 1 Minute Between Rounds
KILOS: 38/27
Time Cap: 25 Minutes
Athletes Notes
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
Coaches Notes
1 Minute Echo Bike
30 Second Shuttle Runs
30 Second Bottom Squat Hold
30 Second Down Dog
45 Second Echo Bike
30 Second Shuttle Run
30 Second Air Squats
30 Second Down Dog to Push-Ups
30 Second Echo Bike
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
THRUSTERS
5 Air Squats
How to Run the Teaching Portion
5 Calorie Echo Bike
4 Shuttle Runs
3 Thrusters
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.
21/15 CALORIE ECHO BIKE
SHUTTLE RUN
THRUSTERS
5 Rounds For Time:
15 Burpees
200m Run
9 Dumbbell Thrusters
Rest 1 Minute Between Rounds
For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*
Rest 2 Minutes Between Sets
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
