"Hel On Wheels"
3 Rounds For Time:
40/30 Calorie Echo Bike
21 Kettlebell Swings (70/53)
12 Strict Pull-ups
KILOS: 32/24
3 Rounds For Time:
40/30 Calorie Echo Bike
21 Kettlebell Swings (53/35)
12 Strict Pull-ups
KILOS: 24/16
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Satisfied” feels like a dangerous word.
As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.
We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.
The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.
Coaches Notes
3 Rounds for Time:
1:00 Echo Bike
20 Second Bodyweight Good Mornings
20 Second Down Dog
20 Second Russian Kettlebell Swings
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
STRICT PULL-UPS
10 Scap Retractions
KETTLEBELL SWINGS
15 Seconds Kettlebell Sumo Deadlift
How to Run the Teaching Portion
5 Calorie Echo Bike
9 Kettlebell Swings
5 Strict Pull-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.
Bathroom, 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.
40/30 CALORIE ECHO BIKE
KETLEBELL SWINGS
STRICT PULL-UPS
3 Rounds For Time:
40/30 Calorie Echo Bike
21 Kettlebell Swings (70/53)
12 Strict Pull-ups
3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold
Rest As Needed Between Sets
