"99 Problems"

6.26.2023

[Part 1]

Back Squat

10 Rep Max

[Part 2]

"99 Problems"

Workout Definition

For Time [Partition However]:
99 Calorie Row
99 Wallballs (20/14)
99 Burpees

KILOS: 9/6

Time Cap: 20 Minutes

Daily Mindset

“No one was ever wise by chance” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

Coaches Notes

General Warmup [0:00 - 5:00]

1 Minute Row
30 Second Bottom Squat Hold
30 Second Active Samson
30 Second Active Spiderman
45 Second Row
30 Second Down Dog to Push-Ups
30 Second Air Squats
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, partner up athletes with similar fitness and the same breakup strategy and stagger accordingly.
  • Wallballs: Weight we could do 40+ unbroken when fresh.

99 Problems Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 12:00]

BACK 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

Back Squat Teaching Video

Part 1, Back Squat [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]

ROW
20 Second Row

  • Feet flat against rower and/or vertical shins.
    20 Second Row
  • Arms straight during pull until handle crosses the knees.
    20 Second Row
  • Sit bones on seat, not low back.
    20 Second Row

Row Teaching Video

WALL-BALL
5 Air Squats
5 Medball Front Squats
5 Medball Thrusters
5 Wall-Balls

Wall-Ball Technique Teaching

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Choose a break strategy that allows you to rest the least. Below are a few options…

[Option 1]
3 Rounds for Time:
33 Wallballs
33 Burpees
33 Calorie Row

[Option 2]
9 Rounds:
10 Wallballs
10 Burpees
10 Calorie Row
into…
1 Round:
9 Wallballs
9 Burpees
9 Calorie Row

How to Discuss Strategy

Practice Round [33:00 - 34:00]

10 Wallballs
10 Burpees
5 Calorie Row

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

Modifications

99 CALORIE ROW

  • Same Calorie Ski, or Bike Erg
  • 80 Calorie Echo Bike
  • 1 Mile Run

WALLBALLS

  • Reduce weight or height
  • Sub Barbell
  • Goblet Thrusters
  • Front Squats

BURPEES

  • Up-Downs
  • Calories on any Machine

Home WOD

For Time [Partition However]:
1 Mile Run
99 Goblet Thrustesr
99 Burpees

After Party

3 Giant Sets:10 Strict Toes to Bar15 Dumbbell Bench Press100m Double DB Front Rack WalkRest 2:00 between sets.