CAKE MIX
"Cake Mix"
[TEAMS OF 2]
AMRAP 30:
Partner 1: 400 Meter Run + 12 Toes to Bar
Partner 2: Max Calorie Bike Erg
* Switch After Completion of Run + Toes to Bar
For the Coach
- Workout brief: https://youtu.be/vV_KY9cUB9o
- Resource Links: Monostructural Conversions Chart
- Great day for some fun and getting people to try a more difficult TTB option. Get creative with floor TTB modifications and modify reps on rig to one or two sets maximum. Athletes should expect to get 6+ rounds at each piece. On the bike we’re looking for a moderate and sustainable effort
- Run: 2:00 or less
- TTB: 2 sets or less
- Bike: moderate to high effort
- Since we have two monostructural movements paired with the TTB today we can spend significant time helping athletes practice a new skill or dial in mechanics. We’ll build this focus into the warm up.
- In the run, coordinate the arms and legs both moving to create maximum efficiency.
- On Concept 2 bike, synchronization pedaling and breathing, find a cadence of a certain number of cycles to each inhale/exhale
- In the TTB, maximize efficiency by waiting to kick the the feet toward the bar until you’ve reached the height of your kip swing
- Reduce volume
- Toes to space
- Knees to chest
- V-ups
- If you’re short on bikes you can pair athletes up for the warm up and have them start on different stations. You can also keep the athletes paired up during the specific TTB warm up in order to best manage the class. Make sure you follow the tell, show, do, check teaching model for the TTB today.
Lesson Plan
- Refer to coaches stimulus notes
- General Warm Up (6 Minutes)(3-9)
- Get out PVC pipes
- 2 Rounds
- :30 bike
- RD 1 | moderate
- RD 2 | workout pace
- :20 downward to upward dog
- :20 alternating spidermans
- :20 hollow to arch on floor
- :20 PVC pass through
- :20 PVC overhead hollow rocks
- :20 PVC hollow pull overs
- Run
- Specific Warm Up (12 Minutes) (9-21)
- 10 Alternating single leg v-up
- Focus on using the midline to lift the legs to reach the foot toward the hand
- Focus on the contact position being in a “v”
- Focus on pulling the PVC toward the hips with straight arms and using the midline to kick toward the PVC.
- Focus on activation through the midline, glutes, legs, and feet.
- Focus on pushing and pulling the bar with the shoulders and lats, not swinging at the hips.
- Create as much elevation as possible with the feet with an aggressive kip swing.
- Perform a strong pull down of the bar, lean back, and then quickly tuck the knees to chest.
- Perform a strong knees to chest and once the knees make contact, flick the feet toward the bar
- Both partners complete both
- 200m Run
- 6 TTB
- Partner 2 bikes
- Break
- Workout adjustments if needed
- Run: Through line of moving the arms. Good pacing, encourage modifications if you find athletes walking.
- TTB: Through line of timing. Look for athletes initiating motion with the shoulders and lats, not swinging with the hips.
- Bike: Through line of controlled breathing. Sustained effort.
- Post Workout Clean Up & Chat (57-60)
Additional Elements
- Home Workout [DBs & jump rope]
AMRAP 30
400 Meter Run
12 V-ups
30 Alternating lunges
Rest 2:00 after each round
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
2 Rounds
25 GHD sit ups (regular if no GHD)
25 Hollow rocks
1:00 Elbow plank
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