8.20.2023

"Bike Pump" [COMPETE & TRAIN]

5 Rounds For Total Reps:
90 Seconds Bike Calories
Max Bench Press (Bodyweight)
90 Seconds Bike Calories
Max Strict Ring Dips

Time Cap: 25 Minutes

"Bike Pump" [SWEAT]

5 Rounds For Total Reps:
90 Seconds Bike Calories
Max Bench Press (.75 x Bodyweight)
90 Seconds Bike Calories
Max Push-Ups

Time Cap: 25 Minutes

Daily Mindset

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00 Bike Erg
20 Second Arm Circles
20 Second Down Dog to Push-Up
20 Second Active Samson

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: Total Reps
• Flow: Athletes have 25 minutes to complete all the work and accumulate as many reps as possible. If an athlete has not completed all 5 rounds at the time cap, their score is the total reps accumulated at the time cap.
• Bench Press: Weight we can cycle 10+ unbroken when fresh.
• Strict Ring Dips: Variation we can complete 10+ reps unbroken when fresh.

Bike Pump Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 24:00]

BENCH PRESS

• Feet flat on the ground.
• Shoulder blades pulled down into our back pockets.
• Eyes under the bar when in the rack.
• Try to bend the bar throughout the rep.

Bench Press Teaching Video

RING DIP
10 Second Top of Dip Hold
10 Second Bottom Dip Hold
5 Second Dip Negative
3 Strict Ring Dips

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

• We have 15 minutes of bike calories, which allows for 10 minutes to complete 10 sets of the max pressing reps. This means we can't take too long on transitions and need to get to work in order to get our reps in under a minute.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

30 Second Bike
5 Bench Press
30 Second Bike
5 Dips

How to Run a Practice Round

Bathroom, Water, Questions [27:00 - 30:00]

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.

Bathroom, Water, Questions Video

Workout [30:00 - 55:00]

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 [55:00 - 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

BIKE CALORIES

• Sub any other machine

BENCH PRESS

• Sub Dumbbells
• Floor Press
• Deficit Push-Ups

STRICT RING DIPS

• Bar Dips
• Push-Ups
• Banded Dips

Home WOD

5 Rounds For Total Reps:
90 Seconds Bike Calories
Max Bench Press (Bodyweight)
90 Seconds Bike Calories
Max Strict Ring Dips

After Party

3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag

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