"Team Dae Hahn"
TEAM VERSION:
[TEAMS OF 2]
3 Rounds For Time:
800 Meter Team Run (45/35)
3 Rope Climbs (Each)
12 Thrusters (Each)
Barbell: (135/95)
* Run 800 together, splitting who is carrying weight as you'd like
* Run with single (45/35) barbell or plate
* Each athlete completes 3 rope climbs + 12 thrusters
“Build before you have to.” - James Clear
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.
But - what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.
Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.
Coaches Notes
3 Rounds:
200m, 100m, 100m Run
20 Second Bottom Squat Hold
20 Second Active Spiderman
20 Second Active Samson
20 Second Forearm Stretch
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
ROPE CLIMB
Rope Climb Technique Video
THRUSTERS
5 Air Squats
PUSH-UPS
20 Second Top Of Plank Hold
5 Push-Up Negatives
5 Push-ups
Push-Up Teaching Video
How to Run the Teaching Portion
200m Run
1 Rope Climb
5 Thrusters
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.
800M RUN
ROPE CLIMB
THRUSTERS
3 Rounds For Time:
800 Meter Weighted Carry Run (45/35)
6 Renegade Rows
12 Dumbbell Thrusters
"Dae Hahn" [HERO]
3 Rounds For Time:
800 Meter Run (45/35)
3 Rope Climbs (15')
12 Thrusters (135/95)
Time Cap: 25 Minutes
3 Giant Sets:
20 GHD Sit-ups
50' Weighted Monster Walk
