9.5.2023

"Parti Time" [BENCHMARK]

Workout Definition

For Time:
300 Double Unders
2 Mile Run
100 Toes to Bar

* Partition However You'd Like

Time Cap: 30 Minutes

Daily Mindset

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

General Warmup [0:00 - 5:00]

3 Rounds:
200m Run
20 Second Down Dog
20 Second Standing Calf Raises
20 Second V-Ups
20 Second Single Unders

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: Pacer
• Score: Time
• Flow: Athletes can break up the workout however they'd like to complete the workout.
• Double Unders: A variation we can complete 50 in under 45 seconds when fresh.
• Toes to Bar: A variation we can complete 20 reps in under a minute when fresh.
• Run: If athletes cannot complete a 10 minute mile, they may want to consider reducing the distance or combine running with a machine.

Parti Time Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 15:00]

TOES TO BAR
10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar

Toes to Bar Teaching Video

RUN CADENCE

• Shorter strides and a higher cadence will be more efficient.
• We want our athletes feeling like a rock skipping across water instead of an underinflated basketball bouncing along.

Run Cadence Teaching Video

How to Run the Teaching Portion

Strategy [15:00 - 16:00]

• If you can, leave the biggest chunk of the run to finish since there is no stopping during the run.
• Aim to find a way to make this workout cyclical.

How to Discuss Strategy

Practice Round [16:00 - 18:00]

20 Double Unders
200m Run
5 Toes to Bar

How to Run a Practice Round

Bathroom, Water, Questions [18:00 - 21:00]

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 [21:00 - 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

DOUBLE UNDERS

• Reduce Reps
• 1.5x Single Unders
• Plate Hops
• 30s Effort On Any Machine

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

2 MILE RUN

• 8,000m Bike
• 4,000m Row or Ski

Home WOD

For Time:
300 Double Unders
2 Mile Run
100 V-Ups

• Partition However You'd Like

After Party

3 Giant Sets:
100 Meter Overhead Kettlebell Carry*
10 Inverted Barbell Rows
50 Band Pull-Aparts

Rest 1 Minute Between Sets

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