"Team RJ"
Workout Definition
5 Rounds For Time:
800 Meter Run
5 Rope Climbs (15')
50 Push-ups
Time Cap: 40 Minutes
* Teams of 2
* Run Together
* Split Rope Climbs & Push-ups
Athletes Notes
“Your mind is not your shoe size.” - Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have taken some sort of one. It’s a test that claims to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
Coaches Notes
400m Run
30 Second Down Dog to Push-Ups
10 Second Scap Pull-Ups
10 Second Hanging Knee Raises
10 Second Pull-Ups or Ring Rows
200m Run
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
RUN CADENCE
ROPE CLIMB
Rope Climb Technique Video
PUSH-UPS
20 Second Top Of Plank Hold
5 Push-Up Negatives
5 Push-ups
Push-Up Teaching Video
How to Run the Teaching Portion
400m Run
1 Rope Climb
5-10 Push-Ups
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.
800 METER RUN
ROPE CLIMB
PUSH-UPS
5 Rounds For Time:
800 Meter Run
5 Renegade Rows
50 Push-ups
"RJ" [HERO]
5 Rounds For Time:
800 Meter Run
5 Rope Climbs (15')
50 Push-ups
Time Cap: 45 Minutes
3 Giant Sets:
20 GHD Sit-ups
50' Weighted Monster Walk
