Jun 17


Download the week


Bench Press 

Build to Heavy Single 

"Fair Game" 

On the 2:00 x 8 Sets: 

9 Kettlebell Swings (70/53) 

12 Hand Release Push-ups 

21 AbMat Sit-ups 

Max Calorie Bike Erg 

KG | (32/24)


On the 2:00 x 8 Sets: 

15 Kettlebell Swings, (70/53) 

15 Hand Release Push-ups 

15 GHD Sit-ups 

For the Coach

Resource Drive

Workout Overview


In part 1, we are moving into our “build to a heavy” week.  This allows athletes to find their 1RM after the 12 week strength cycle we have been following.  Allow athletes 10:00 to find their heavy one rep for the day.  In part 2, we have intervals where we are being asked for a hard effort from start to finish of each 2 minute round. With no rest between rounds this may look like a tall order. The biggest goal today is to get to that bike and still be able to go hard!


Total calories accumulated across all 8 rounds.


Kettlebell Swings | Unbroken sets across all rounds.
Hand Release Push-ups | Unbroken sets here as well.
Abmat Sit ups | about :40 of work or less.

The One | Teaching Focus

Break the bar some text

We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment



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


Reduce Reps 
Regular Push-Ups 
Box/Bench/AbMat Target Push-Ups 
Dumbbell Floor Press


Reduce Reps
Hollow Rock


Row/Ski/Assault/Echo/Air Run


Encourage athletes to share barbells in part 1, and spot one another as they work to their heavy.  Be sure your class knows how to properly spot someone on the bench press.

In part 2, if you need to have people share bikes you can have a second group go one min behind.  Therefore, you would have a group starting anew round every minute.

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 some text

  • 0:30 bike
  • 0:20 upward dog press ups
  • 0:20 pigeon (right)
  • 0:20 pigeon (left)
  • 0:30 bike
  • 0:20 hollow hold
  • 0:20 hollow rocks
  • 0:20 supermans
  • 0:30 bike
  • 0:20 downward dog
  • 0:20 lying leg raises
  • 0:20 sit ups

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

KB Swing Prep | tell, show, do, checksome text

:20 Alternating Single Leg Deadliftssome text

  • Focus on hinging at the hips while maintaining a flat back. 

:20 Kettlebell Deadliftssome text

  • Focus on  hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.

:20 KB Hip Hinge & Popsome text

  • Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.

:20 KB Russian Swingssome text

  • 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 Swingssome text

  • Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

Bench Press | tell, show, do, checksome text

Establish stance, grip, & set up some text

  • 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  

5 Tempo empty bar bench press some text

  • 3 second negative, 2 second hold 
  • Focus on 45 degree angle with elbows 

3 Tempo empty bar bench press some text

  • 3 second negative, 2 second hold 
  • Focus on “breaking” or “snapping” the bar throughout the movement.

(21-33 minutes)

(21-33 minutes)

  • 10:00 window 
  • Builds based on coach or athlete discretion
  • Transition to part 2 

(33-39 minutes)

(33-39 minutes)

Practice Round some text

  • 3 Kettlebell Swings
  • 6 Hand Release Push-ups
  • 9 Sit-ups
  • :20 Bike Erg Sprint


Workout adjustments if needed

(39-55 minutes)

(39-55 minutes)

Look For

  • KB Swing | Swing the hips, not the arms.
  • Hand release push ups | Look for a strong body position, no sagging or piking.
  • Sit ups | Full range of motion, shoulders should pass the hips at the top. 

Post Workout Clean Up & Chat (55-60)

Accessory Work

Gun Show

3 Sets: 

6 Strict Weighted Dips, Rest 1 Minute 

Big Set Bodyweight Dips, Rest 2 Minutes

Additional Elements

Have questions?

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