Mar 21


Download the week



5 Rounds For Time:

30/24 Calorie Bike Erg

30 Russian Kettlebell Swings (53/35)

10-20-30-40-50 Box Jumps (24"/20")

Time Cap: 30:00

KG | (24/15)



For the Coach

Resource Drive

Workout Overview


We have an ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.


Time to complete work.


Bike Erg | 2:00 or less.
Russian Kettlebell Swings | 1-2 sets.
Box Jumps | :30/:60/:90/2:00/2:30

The One | Teaching Focus

Swing with the hips, not the hands
The arms should act as a lever, not as the primary force generators. The kettlebell should be swung by the momentum generated from the hip hinge, not lifted with the arms.Emphasize that the arms are relaxed, and the grip on the kettlebell is firm but not excessively tight.


Calorie Bike
Reduce Reps
2:00 Time Cap
30/24 Calorie Row
25/20 Calorie Ski
400m Run
300m Air Run

KB Swings
Reduce Loading
Reduce Reps
Sub Eye Level Dumbbell Swing

Box Jumps
Reduce Reps
Reduce Box Height
Box Step-Ups
15-30-45-60-75 Squat Jumps
Reverse Lunges


If you’re short on bikes, KBs, or boxes you can allow athletes to start this workout at varied stations. Start one group on the bike and one group on the KB swings.

Teach athletes how to share boxes if necessary.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow :15-20 each

  • Get out KBs
  • Arm circles forward
  • Arm circles backward
  • Arm swings(Up & Over)
  • Arm wraps
  • Trunk twists planted
  • Trunk twists w/ rotation
  • Quad pull
  • Knuckle draggers
  • Alternating spidermans
  • Downward Dog
  • Alternating lunge w/ calf raise

Specific Warm-Up
(9-21 minutes)

(9-19 minutes)

Specific Flow

  • :45 Bike easy effort
    Eval Cal/Hr
  • :30 KB deadlift
    Focus on relaxed arms and squeezing the legs & glutes
  • :30 Step ups
  • :30 Bike moderate effort
    Increase Cal/Hr
  • :30 KB hip pop
    Focus on relaxed arms and creating max height through the hips
  • :30 Heel rock to tuck  jump
    Focus on tucking the knees toward the chest, not sending the heels toward the butt.
  • :30 Bike workout effort
    Targeting workout Cal/Hr
  • :30 KB swings
    Focus on hips, not hands creating elevation on the KB
  • Box jumps
    Focus on landing as tall as possible on the box

(21-33 minutes)


(33-39 minutes)

(19-25 minutes)

Practice Round

  • 8/6 Calorie Bike Erg
  • 10 Russian Kettlebell Swings
  • 5 Box Jumps


Workout adjustments if needed

(39-55 minutes)

(25-55 minutes)

Look For


  • Pedal Technique. Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
  • Encourage pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.

KB Swing

  • Hips, not hands. Cue the athletes to “snap” the hips by squeezing the legs and glutes in order to maximize power on the KB swing. The KB should travel upward due to the force created by the hips, not by lifting the arms.

Box Jumps

  • Straight Line at the Top. Athletes should be in  a straight line from head to heels at the top of the jump. Cue “Fully extend your hips and knees before tucking and landing.”

  • Post Workout Clean Up & Chat (52-60 Minutes)

Accessory Work

Additional Elements

Home Workout

5 Rounds For Time:
60 Alternating Reverse Goblet Lunges
30 Alternating DB hang snatch
30-40-50-60-70 Double unders

Time Cap: 30:00


“You’ll miss the best things if you keep your eyes shut” - Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

After Party

3 Sets
8 Goblet bulgarian split squats each leg
10 Double DB alternating box step ups

Have questions?

Reach out!

Contact Us