Thursday, December 21, 2023

WALKATHON

Download the full programming PDF below

TEXT ONLY PROGRAMMING

WORKOUT

WALKATHON

6 Rounds For Time: 

50 Double Unders

400 Meter Run 

30 AbMat Sit-ups 

20 Dumbbell Reverse Lunge (50/35)'s

Time Cap: 30 Minutes 

KG | (22.5/15)

FOR THE COACH

Stimulus 
  • Workout brief: https://youtu.be/bzkIPuevljU
  • Resource Links: CompTrain Gym Resource Drive
  • We have a long and steady effort workout today. Other than potentially breaking up the double unders we should be moving consistently and at a pace that doesn’t force us to rest. Looking for sub 5:00 per round.
  • Double Unders: :60 or less
  • Lunge: Unbroken. :60 or less
  • Run: 2:00 or less 
  • Sit-ups: :60 or less

The One | Teaching Focus 

Double unders 

  • Great day to practice double unders or get more proficient with single unders. 

Through Line 

Feet 

  • Double unders, keep the feet stacked under the body and bound off the ball of the foot. 
  • Lunge, take a large enough step in order to get the full foot on the ground and then drive through the heel to stand. 
  • Run, keep the strikes of your stride under your center of mass and not out in front of you. 
  • Sit ups, drive your feet into the ground as you sit up. 

Modifications

Double unders 

  • Reduce volume 
  • Set time for practice
  • Single unders 
  • Plate/line hops 

Lunges 

  • Reduce load 
  • Reduce volume 
  • Stationary step back lunge

Run

  • Reduce distance 
  • Sub machine 

Sit ups 

  • Reduce volume 
  • Band assisted sit ups 
  • Hollow rocks 

Logistics
  • Make sure your room is set up prior to the start of your class so that you can manage the flow of the workout. You’ll want to ensure that athletes can do sit ups and double unders in one location and that it doesn’t interfere with the walking lunge path.
  • When running in a workout we want to ensure that all athletes run the same route by marking a start and finish route. 

LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)

Refer to coaches stimulus notes

General Warm Up (6 Minutes) (3-9)

General flow 

  • 200m run
  • :20 Jumping jacks 
  • :20 alternating lunges
  • :20 single unders 
  • :20 alternating lateral lunges
  • :20 single udners
  • :20 alternating lunge + squat 
  • :20 single unders 
  • :20 hollow rocks 
  • :20 single unders 
  • :20 sit ups 
  • :20 double unders 
  • 200m run 

Specific Warm Up (9-19)
  • Double unders 
  • :30 Singles
  1. Focus on hand position down and in front 
  • :20 Singles
  1. Focus on minimal jump, not piking or tucking 
  • :20 Singles
  1. Focus on turning at the wrists and not elbows or shoulders 
  • :20 Bounding singles 
  1. Focus on rhythm of jump and flick the wrist 
  • :20 Single, Single, Double, Single, Single 
  1. Focus on controlling the rope and rhythm 
  • 1:00 jump rope test 
  1. Evaluate number of DU completed. If you reach 60, you can stop. 

Lunge 

  • 25’ DB front rack lunge 
  1. Focus on the foot positioning and stability as you stand each rep

Primer (6 Minutes) (39-45)
  • Practice Round (38-41)
  1. 20 Double unders   
  2. 25’ Front rack lunge 
  3. 10 Sit ups 
  4. 400m Run 
  5. Time the run specifically to determine if you need to modify. Should take no longer than 2:00.
  • Break
  • Workout adjustments if needed
Workout (45-55)

Look For 

  • Double unders, Through line of the feet stacked under the body and bound off the ball of the foot. No pike or tuck in the hump. 
  • Lunge, through line of a large enough step in order to get the full foot on the ground and then drive through the heel to stand. 
  • Run, through line of keeping the strikes of your stride under your center of mass and not out in front of you. Pay attention to pacing. 
  • Sit ups, through line of driving your feet into the ground as you sit up. 

Post Workout Clean Up & Chat (55-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

6 Rounds For Time: 

60 Double Unders

50' Dumbbell Lunge (50/35)'s

400 Meter Run 

30 AbMat Sit-ups 

Time Cap: 30 Minutes

Mindset 

“Stay committed to your decisions, but stay flexible to your approach.” - Tony Robbins

 

We can’t always see what is ahead on the windy road.

We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

After Party 

3 Rounds 

20 Banded curls 

20 Banded supinated pull aparts 

20 Banded strict press 

20 Banded tricep pull downs 

20 Push ups