"Kix"
Workout Definition
[TEAMS OF 3]
AMRAP 25:
Partner 1:
Max Calorie Bike Erg
Partner 2:
Max Calorie Bike Erg
Partner 3:
12 Toes to Bar
9 Burpee Box Jump Overs (24"/20")
6 Dumbbell Box Step Overs (50/35)'s
* Rotate After Completion of 12-9-6
KILOS: 22.5's/15's
Athletes Notes
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Coaches Notes
1 Minute Bike Erg
20 Second Box Step-Ups
20 Second Prayer on Box
45 Second Bike Erg
20 Second Down Dog to Push-Ups
20 Second Box Jumps
30 Second Bike Erg
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
TOES TO BAR
10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar
BURPEE BOX JUMP OVER
5 Burpees
5 Box Jump Overs
5 Burpee Box Jump Overs
Burpee Box Jump Over Teaching Video
How to Run the Teaching Portion
5 Calorie Bike Erg
5 Toes to Bar
4 Burpee Box Jump Overs
3 Dumbbell Box Step-Overs
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.
TOES TO BAR
1,500 METER ECHO BIKE
BURPEE BOX JUMP OVER
DUMBBELL BOX STEP OVERS
3 Rounds For Time:
21 V-Ups
800m Run
12 Line Facing Burpees
Direclty Into…
30 Dumbbell Alternating Lunges
"Kix"
3 Rounds For Time:
21 Toes to Bar
1,500/1,200 Meter Echo Bike
12 Burpee Box Jump Overs (24""/20"")
Direclty Into…
30 Dumbbell Box Step Overs (50/35)'s
Time Cap: 21 Minutes
3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts
25' Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
25' Double Dumbbell Overhead Carry
Rest as Needed Between Sets
