WORKOUT
"Highball"
5 Rounds For Time:
800/720 Meter Bike Erg
50-40-30-20-10 Wallballs (20/14)
3 Rope Climbs (15')
Time Cap: 22 Minutes
KG | (9/6)
OPEN-GAMES
AMRAP 15:
100 Double-unders
30 Wallballs, (20/14) to 10/9ft
6/4 Ring Muscle-ups
FOR THE COACH
Stimulus
- Workout brief: https://youtu.be/WcrhyaceYOg
- Resource Links: CompTrain Gym Resource Drive
- Today we have a total body conditioning workout. The bike should serve as an active recovery for this piece. We want to keep the pace aggressive on both the wall balls and the rope climbs. Athletes should choose a modification that allows them to finish both the wall balls and the rope climbs in :90 or less.
- Score | Total time to complete work
- Bike | :90 or less
- Rope climbs | :90 or less
- Wallballs | 10+ unbroken
The One | Teaching Focus
- Sequence of the rope climb
- Focus specifically on the sequence of 1. Reach 2. Tuck 3. Clamp 4. Stand.
Modifications
Bike 800m
- Reduce Distance
- Time Cap
- 4000m Row
- 320m Ski
- 320m Run
- 240m Air Run
Wall Ball
- Reduce Volume/Loading/Target
- Single Dumbbell Thrusters
- Empty Barbell Thrusters
- 1.5 x Air Squats
Rope Climb
- Reduce Height
- Reduce Volume
- 2 Lay to Stand Climb
- 3 Strict Pull-Ups = 1 Rope
- 4 Alternating Dumbbell Plank Rows = 1 Rope
- 5 Ring Rows = 1 Rope
- 5 Toes To Bar = 1 Rope
Logistics
- Team of 3 Version | On the 4:00 x 5 Rounds:
15-12-9-6-3 Rope Climbs (15')
30 Wallballs (Each)
Max Calorie Bike Erg
Wallball: (20/14)
Split Rope Climbs Evenly (5-4-3-2-1)
One Bike - Score Total Calories
First Partner Done With Wallballs Can Start Biking
LESSON PLAN
Whiteboard Brief (3 Minutes)(0-3)
- Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
General Flow :30 each
- Get out medballs
- Bike
- Air squat to ball
- Bike
- MB front Squat
- MB squat Clean
- Bike
- MB push Press
- MB push Press and Toss
- Bike
- MB thruster
Specific Warm Up (15 Minutes) (9-24)
Wall ball | tell, show, do, check
- Teach breathing strategy on the wall ball
- Inhale while the ball is in the air, brace throughout the squat, exhale when you throw
- Focus on breathing control
Rope | tell, show, do, check
- Progression
- 4 Reps ring rows
- 2 Reps stand to stand
- 4 Reps jumping rope pull ups
- 4 Reps jumping rope pull up with knee tuck
- 5 rep Reach
- Standing to reach and grasp
- Grasp and tuck knees to chest
- Grasp, tuck knees, clamp feet
- Grasp, tuck knees, camp feet, stand tall
Primer (6 Minutes) (24-30)
- 200m Bike
- 10 Wall Balls
- 1 Rope Climb each
- Break
- Workout adjustments if needed
Workout (22 Minutes) (30-52)
Look For
- Wallball | Timing of throw. Cue athletes to finish standing all the way up before extending the arms and throwing the ball. Cue athletes to keep their chest lifted rather than allowing the ball to pull their torso and chest toward the floor.
- Rope climb| Continue to reinforce the sequence of reach, tuck, clamp, stand.
Post Workout Clean Up & Chat (52-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
5 Rounds For Time:
400m run
50-40-30-20-10 Single DB thruster
3 DB manmakers
Alternate arms however
Mindset
“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.
After Party
4 Sets
20 Bulgarian split squats each leg
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