Double Bogey

Mon

Oct 7

Double Bogey

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Workout

Bench Press

5-7 Sets [Climbing]:

1 Bench Press

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"Double Bogey"

AMRAP 15:

15/12 Calorie Bike Erg

30 Kettlebell Swings (53/35)

60 Double Unders

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KG | 24/15

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AGE GROUP

13-15 & 55+ | (35/25)

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KG | 16/12

Open-Games

AMRAP 15:

20/16 Calorie Bike Erg

20 Kettlebell Swings, @kettlebell(70/53)

60 Double Unders

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KG | 32/24

For the Coach

Resource Drive

Workout Overview

Stimulus

This is our final week of the cycle for these two lifts! Today is our opportunity to see how staying consistent through this cycle has paid off. In part 2, This 15-minute AMRAP is all about maintaining a strong, steady pace. The Bike Erg will spike your heart rate, the kettlebell swings will challenge your grip and endurance, and the double unders will test your coordination under fatigue. Keep moving consistently through each round and aim to get as many rounds as possible!

Scoring

Score | Rounds plus reps.

Movements

Bike | About 1:00 respectively.

KB Swing | 2-3 sets each round.

Double Under | About 1:00 or less.

The One | Teaching Focus

Full-Body Tension for Power

Today’s emphasis is on maintaining tension throughout the entire body during the bench press. This full-body tension is key to stabilizing the lift, enabling more weight to be handled safely and efficiently. Athletes should focus on engaging not just the chest and arms, but also the legs, glutes, and core. By driving their feet into the ground, squeezing the glutes, and tightening the core, athletes create a solid foundation that translates into greater power and stability on the press.

Modifications

BIKE

1:15 Time Cap
15/12 Calorie Row
12/10 Calorie Ski
12/10 Calorie Echo Bike
200m Run
1:00 Moderate Effort on Treadmill/Runner*
8 Shuttle Runs (1 rep = 25ft down & back)
15 Burpees

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KB SWING

Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings

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DOUBLE UNDER

Reduce Reps
1.5x Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
Time On Any Machine

Logistics

We are shooting for 3-4 minutes per round, which means our overall goal is 4-5 rounds.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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

1:00 Bike (easy)
0:30 Easy Pace Single Unders
0:20 Downward dog
0:20 Spidermans
0:40 Bike (moderate)
0:20 Fast Single Unders
0:20 Scorpions
0:20 Glute Bridge
0:20 Bike (hard)
0:10 Double Unders
0:20 Scap Push Ups
0:20 Tempo Push Ups

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

(9-21 minutes)

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KB Swing Prep | tell, show, do, check

:20 Alternating Single Leg Deadlifts
Focus on hinging at the hips while maintaining a flat back.
:20 Kettlebell Deadlifts
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
:20 KB Hip Hinge & Pop
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
:20 KB Russian Swings
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
:20 KB American Swings
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

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Bench Press | tell, show, do, check

Establish stance, grip, & set up
Shoulder blades & butt on bench
Feet on the floor
Hands outside shoulders with full grip on bar
Eyes under barbell
Visible arch in lower back
3 Cued empty bar bench press
Cue Athletes to Drive Feet into the Floor
Focus on Even Push: Encourage pressing evenly with both arms to prevent the bar from tilting.
3 Cued empty bar bench press
Focus on smooth movement and correct bar path.
Focus on Tight Grip: Reinforce the tight grip throughout the movement for better control.
3 Cued bench press at light load

Strength
_{(21-33 minutes)}

(21-33 minutes)

5-7 Sets [Climbing]:
1 Bench Press
Transition to part 2

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

5/4 Calorie Bike
10 KB Swings
15 Double Unders

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39-54 minutes)

Look For

Bike | Cue athletes to create small circles with their feet to allow them to push and pull the pedals, so that we are utilizing more muscles in the legs.
KB Swing | Look for your athletes to be driving with the legs, we have big sets and we will be more successful if we can keep the leg drive strong.
Double Under | Encourage your athletes to relax their shoulders through their reps today.

Post Workout Clean Up & Chat (54-60)

_{Accessory Work}

"Haviland"

Not For Time:

200 Meter Pit Stop Carry @kettlebell(70/53)'s

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[Every 4 Sets]:

2 Kettlebell Deadlifts

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MINDSET

Charles Darwin

"The highest stage in moral ure at which we can arrive is when we recognize that we ought to control our thoughts."

True moral maturity involves mastering your thoughts, as they are the foundation of your actions and character.

Additional Elements

Have questions?

Reach out!

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