WORKOUT
“X Factor”
EMOM 8
“X” Burpees
Rest 2:00
EMOM 8
“X” Calorie Row
Rest 2:00
EMOM 8
“X” 25’ Shuttle runs
Rest 2:00
EMOM 8
“X” Calorie Bike
Score is lowest round of each added together.
Sunday Run Day
Run 2-3 Miles
FOR THE COACH
Stimulus
- Sunday programming is focused on cardio respiratory endurance. Both the workout and the programmed run is intended to focus specifically on the development of aerobic capacity.
Teaching Focus
- Cardio Respiratory Endurance.
- Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity - essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover. It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn't lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up. We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life - self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer). If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.
LESSON PLAN
Whiteboard Brief (00-03)
General Warm Up (03-09)
- Tabata flow. :20/on :10/off
- No push up burpees
- Jumping jacks
- Knuckle draggers
- Quad pulls
- Knee pulls
- Active spidermans
- Plank shoulder taps
- Push ups
Specific Warm Up (5 Minutes) (09-14)
Specific flow
- :30 Row
- :30 Shuttle runs
- :30 Burpees
- :30 bike
Primer (4 Minutes) (14-18)
- The specific warm up serves as a practice round. If the athletes are far from the target reps for each EMOM in their :30 round they likely need to decrease the volume.
- Break
- Workout adjustments if needed
Workout (40 Minutes) (18-58)
Post Workout Clean Up & Chat (58-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
“X Factor”
EMOM 8
“X” Burpees
Rest 2:00
EMOM 8
“X” Double DB plank row
Rest 2:00
EMOM 8
“X” 25’ Shuttle runs
Rest 2:00
EMOM 8
“X” Double Unders
Mindset
“If you fight for your limitations, you get to keep them.” - Jim Kwik
Our harshest critic is in between our ears.
We’ve all been there... telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.
Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.
Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.
After Party
3 Sets For Quality:
15 Sit-Ups
15 V-ups
15 Hollow Rocks
Rest 0:30 Between Sets
GHD sit ups if you have access
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