"The Hash Slinging Slasher"
For Time:
2,000/1,800 Meter Bike Erg
21-15-9:
Kettlebell Swings (70/53)
Burpees
2,000/1,800 Meter Bike Erg
21-15-9:
Kettlebell Swings (70/53)
Burpees
2,000/1,800 Meter Bike Erg
Time Cap: 25 Minutes
KILOS: 32/22.5
For Time:
2,000/1,800 Meter Bike Erg
21-15-9:
Kettlebell Swings (53/35)
Burpees
2,000/1,800 Meter Bike Erg
21-15-9:
Kettlebell Swings (53/35)
Burpees
2,000/1,800 Meter Bike Erg
Time Cap: 25 Minutes
KILOS: 24/16
“True strength is the courage to admit weakness.”
Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.
Vulnerability is a hot theme nowadays, and rightfully so.
It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.
Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.
Show me an athlete who is willing to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.
Coaches Notes
3 Rounds:
1 Minute Bike Erg
20 Second Inchworm to Push-Ups
20 Second Cossack Squat
20 Second Slow Burpees
The prescription is the stimulus, not necessarily what is written on the board.
The Hash Slinging Slasher Coaches Video
How to Run the Whiteboard Brief
BIKE ERG
Bike Erg Teaching Video
KETTLEBELL SWINGS
10 Sumo Kettlebell Deadlifts
10 Russian Kettlebell Swings
10 Kettlebell Swings
BURPEES
5 Frog Hops
5 No Push-Up Burpees
5 Burpees
How to Run the Teaching Portion
200m Bike Erg
9 Kettlebell Swings
9 Burpees
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.
100M BIKE
-Reduce Distance
-Time Cap
KETTLEBELL SWINGS
BURPEES
For Time:
800m Run
21-15-9:
Alternating DB Snatch
Burpees
800m Run
21-15-9:
Alternating DB Snatch
Burpees
800m Run
3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlift (5 Seconds Down)
