1 Rep max
"Practical Joker" [COMPETE & TRAIN]
Toes to Bar
1,000/800 Meter Row
Time Cap: 15 Minutes
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
General Warmup [0:00 - 5:00]
2 Minute Row
15 Second Knuckle Draggers
15 Second Bodyweight Good Mornings
15 Second Arm Circles
1 Minute Row
30 Second Down Dog
30 Second Active Spiderman
30 Second Active Samson
30 Second Plank
30 Second Row
How to Run the General Warmup
WOD Brief - Stimulus [5:00 - 8:00]
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Threshold
- Score: Time
- Logistics: If short on rowers, a 6 minute stagger would work well.
- Deadlift: Weigh we can cycle for 20+ reps unbroken when fresh.
- Toes to Bar: Variation we can complete 20 in under a minute when fresh.
Practical Joker Coaches Video
How to Run the Whiteboard Brief
Specific Warmup & Teaching [8:00 - 12:00]
With an empty bar…
5 Deadlifts with a 5 second negative.
With a light weight…
5 Deadlift with a 5 second negative.
With a moderate weight…
5 Deadlifts with a pause at the top of each rep.
- Keep bar close to the body,
- Get the 'slack' out of the back by pulling yourself into the bar before pulling off the ground.
- Chest and shoulders rise at the same rate until past the knee.
Part 1, Deadlift [12:00 - 27:00]
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
Teaching, Part 2 [27:00 - 32:00]
TOES TO BAR
10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar
Toes to Bar Teaching Video
How to Run the Teaching Portion
Strategy [32:00 - 33:00]
- Break the deadlifts early.
- Realize the round of 8 marks the halfway point of the first part.
- Settle into the row early, then push the final 250m.
How to Discuss Strategy
Practice Round [33:00 - 34:00]
Toes to Bar
How to Run a Practice Round
Bathroom, Water, Questions [34:00 - 36:00]
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
Workout [36:00 - 51:00]
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.
How to Run a Workout
Community Building [51:00 - 60:00]
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.
Community Building Video
- Sub Dumbbells or Kettlebells
- Good Mornings
TOES TO BAR
- Abmat Sit-Ups
- GHD Sit-Ups
1,000/800 METER ROW
- Same Distance Ski
- 2,000/1,600m Bike
- 800m Run
3 Sets, Not for Time:
30' Dumbbell Bear Crawl (50's/35's)
30' Reverse Dumbbell Bear Crawl (50's/35's)