Bob The Builder

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Wed

Jan 22

Bob The Builder

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Workout

"Bob The Builder"

On the 3:00 x 7 Rounds:

400 Meter Run

12 Pull-ups

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AGE GROUP

13-15 & 55+ | Same as Class

Competitor

On the 3:00 x 7 Rounds:

400 Meter Run

7 Bar Muscle-ups

For the Coach

Resource Drive

Workout Overview

Stimulus

Choose a run distance that takes less than 2:00 to complete and pull-up rep number that you can do unbroken each time. We're looking for fast rounds that take under 2:15 to complete, giving you 0:45 of rest between rounds. Your score is your slowest round, so pick a pace from the beginning that you think you can replicate each round.

Scoring

Score: Slowest Round

Movements

Target Score: 1:45-2:15

Stimulus: VO2 Max [RPE 7-8]

Run: 2:00 or Less

Pull-Up: Unbroken sets.

The One | Teaching Focus

Core Engagement In Pull-Ups

Emphasize the importance of core engagement throughout the movement. A tight core provides stability and helps prevent excessive swinging.

Strategies

Today's pacing should be challenging and fast-paced. We aren't going ALL OUT, but this should be above a sustainable pace, requiring rest in order to complete the next round in the same amount of time.

An RPE 7-8 is as fast as your mile PR pace and up to 1:30 slower.

Modifications

400M RUN

2:15 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate-Hard Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

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PULL-UPS

Reduce Reps
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

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COLD WEATHER SUB

Any of the Run Modifications
40 Box Step-ups
150 Double Unders / 200 Single Unders
100 Mountain Climbers (Per Side)

Logistics

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

0:30 Calf Stretch (right)
0:30 Calf Stretch (left)
0:30 Alternating Lunge With Reach
0:20 Leg Swings (right)
0:20 Leg Swings (left)
0:20 Knuckle Draggers
0:20 Gate Openers
0:20 Pogo Hope
100m Run

Specific Warm-Up
_{(9-21 minutes)}

(9-19 minutes)

Pull Up | tell, show, do, check

0:10 Dead Hang
0:10 Mixed Grip Hang
0:10 Mixed Grip Hang
0:10 Palms Up Grip
0:20 Scapular Pull-Ups
Emphasize initiating movement from the scapula to prepare the shoulders for the dynamic motion of kipping.
0:20 Hollow & Arch Swings
Ensure they maintain tight, controlled movements, focusing on core engagement and smooth transitions.
0:20 Kipping Swings
Watch for athletes generating momentum through the shoulders and core, while avoiding any excessive bending of the knees or wild swinging.
0:20 Small Kipping Pull-Ups
Encourage athletes to initiate a small pull-up at the top of their kip, focusing on maintaining tension in the core and shoulders.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

On The Minute x 3:
100m Run
3 Pull-ups

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-46 minutes)

Look For‍

Run: Today's time target is important, athletes need to be able to come in from the run in 2:00 or less. Scale athletes if they start falling out of the time frame.
Pull-Ups: Look for athletes to stay tight and engaged on their pull-ups.

Post Workout Clean Up & Chat (46-60)

_{Accessory Work}

Gun Show

[PART A]

3 Sets:

100' Pizza Plate Carry

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[PART B]

3 Sets For Quality:

30 Banded Hammer Curls

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Rest 1 Minute Between All Sets

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MINDSET

Sue Patton Thoele

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"Deep listening is miraculous for both listener and speaker. When someone receives us with open-hearted, non-judging, intensely interested listening, our spirits expand."

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Listening deeply and without judgment can profoundly impact both the speaker and the listener, fostering connection and understanding.

Additional Elements

Have questions?

Reach out!

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