WORKOUT
"Tire Swing"
4 Rounds x AMRAP 5:
30 Kettlebell Swings (53/35)
30 Box Jump Overs (24"/20")
Max Calorie Bike Erg
Rest 3 Minutes Between Rounds
Score: Lowest Round of Calories
OPEN-GAMES
4 Rounds x AMRAP 5:
30 Single Dumbbell Hang Clean & Jerk (50/35)
30 Box Jump Overs (24"/20")
Max Calorie Echo Bike
Switch Arms Every 5 Reps
Rest 3 Minutes Between Rounds
Score: Lowest Round of Calories
FOR THE COACH
Stimulus
- Workout brief: https://youtu.be/0_1UCrBbihc
- Resource Links: CompTrain Gym Resource Drive
- Today's piece quickly becomes about how well you can control your breathing in the first two movements to allow you to be able to push on the bike at the end of each interval. Athletes should have around 1:30 of work on the bike each round, give or take 0:30.
- Score | Lowest round of Calories.
- Bike | 2:00 each round
- KB Swing | 2 sets or less
- Box Jumps | :90
The One | Teaching Focus
- The bottom of the kettlebell swing should mimic the dip of the box jump. Not a squat, not a good morning.
Modifications
KB Swings
- Reduce Loading
- Reduce Reps
- Single Dumbbell Hang Power Snatches
- Empty Barbell Hang Power Snatches
- Russian Kettlebell Swings
Box Jumps
- Reduce Reps
- Reduce Box Height
- Box Step-Overs
- Regular Box Jumps
Bike
- Row
- Ski
- Air Run
- Echo/Assault Bike
Logistics
- If you need to manage a large class you can partner up and stagger the start time by 2:00. If you opt for this, make sure you plan your timeline accordingly.
LESSON PLAN
Whiteboard Brief (3 Minutes)(0-3)
- Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
General flow
- :45 Down dog to cobra
- :45 Single arm down dog
- :45 Alternating dynamic pigeon
- :45 Bike (70-75 RPM)
- :30 Step up
- :30 Bike (75-80)
- :30 Ankle stretch at box
- :20 Box Step Overs
- :30 Bike (80+)
- :10 Vertical jump
- :10 Max vertical jump
- :20 Box jump overs 20”
- :20 Box jump overs (full)
Specific Warm Up (8 Minutes) (9-17)
Kettlebell swing
- :20 KB Deadlift
- :20 KB RDL
- :20 KB Strict Press
- 10 KB “Hip Pop”
- Call “Hinge and Hold”....”Pop”
- Focusing on shallow hips
- Practicing the hip hinge movement without the kettlebell. Stand with feet shoulder-width apart, hinge at your hips, keeping your back straight, and reach towards the ground. Then aggressively squeeze the legs and glutes to extend.
- Focus on shallow hips creating power
Primer (6 Minutes) (17-23)
- On a :90 Clock
- 8 Kettlebell Swings
- 8 Box Jump overs
- Max Calorie Bike Erg
- Break
- Workout adjustments if needed
Workout (30 Minutes) (23-53)
Look For
- KB Swing | Chest up, we want athletes to keep their chest up throughout the rep rather than letting their torso collapse toward the floor.
- Box Jump Over | Encourage athletes not to rebound their box jumps.
Post Workout Clean Up & Chat (53-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
4 Rounds x AMRAP 5:
30 Alternating DB hang Clean and Jerk
60 Double unders
Max burpees with time remaining
Rest 3 Minutes Between Rounds
Score: Lowest Round of burpees
Mindset
A short story to share.
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.
Our own judgment can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.
After Party
5 Sets
25’ Double DB overhead lunge
:20 max effort bike sprint
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