FAST BREAK [BENCHMARK]

Tue

Jul 16

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Workout

Fast Break [BENCHMARK]

10 Rounds For Time:

15/12 Calorie Row

15 Wallballs (20/14)

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Rest 1 Minute Between Rounds

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Time Cap: 30 Minutes

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REPEAT FROM 7/25/23

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KG | (9/6)

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Open-Games

Same as class.

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For the Coach

Resource Drive

Workout Overview

Stimulus

This is a repeat workout from 7/25/23. Athletes should plan to push the pace each round knowing there is a minute of rest between each round. That being said, we should also be aiming for consistency! Find a hard pace on the rower that is repeatable and allows us to stay within :05-:10 each round. Hang onto that wallball!

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Scoring

Score | Total time to complete work, including rest. Add 1s per rep not completed if we are time capped.

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Movements

Row | Should be completed in 1:00 or less

Wallballs | Should be completed in 1:00 or less

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The One | Teaching Focus

Throw Timing

Emphasize a strong and explosive hip extension followed by a coordinated throw. The ball should leave the hands at the peak of the jump.

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Modifications

5/12 CALORIE ROW

Reduce Reps
15/12 Calorie Bike Erg
12/9 Calorie Echo/Assault
12/9 Calorie Ski
200m Run
15 x 10m Shuttle Runs

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WALLBALLS

Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Empty Barbell Thrusters
22 Air Squats

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Logistics

Try and arrange the room so that athletes have a quick transition from the wall balls to the rower to minimize transition time.

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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

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

(3-9 minutes)

General Flow

Pigeon (right)
Pigeon (left)
Downward + Upward dog
Bootstraps

“Rowling” Game

3 Rounds
Athletes attempt to row exactly 100m.
Athletes place the handle of the rower back down in order to indicate they’re finished with their pulls.
The athlete completes the number of Medball squat cleans equal to the number of meters they were above or below the 100m mark.

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

(9-21 minutes)

Row | tell, show, do, check

Establish catch and finish positions
Catch with flat back, heels down, and vertical shins.
Finish with the handle at sternum and slightly open hips
Explain SPM and 500/m split and tell athletes where to look on the screen
:20 @ SPM of 32-35
Focus on 500m/split
:20 @ SPM of 27-30
Maintain same 500m/split
:20 @ SPM of 23-26
Maintain same 500m/split
Help athletes understand that this is the most efficient way to complete the row today

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Wallball | tell, show, do, check

5 medball deadlift
5 medball squat clean
Focus on timing of full extension before pulling under the ball.
5 medball push press
Focus on timing of full extension before pressing the ball overhead
5 medball thruster
Focus on timing of full extension
5 Wall balls

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

8/6 Calorie Row
8 Wallballs
Rest :30 then:
4/3 Calorie Row
4 Wallballs

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(27-57 minutes)

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Look For

Wallball | Look for athletes to have an explosive hip drive before they throw the ball.
Row | Look for there to also be an explosive hip + leg drive on the rower. Athletes should aggressive extend the legs and hips before pulling the arms.

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Post Workout Clean Up & Chat (57-60)

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_{Accessory Work}

Gun Show

A) 3x10 Wide Grip Pull-ups

B) 60 Alternating Bicep Wall Curls (30 Each Arm)

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* Complete All (A) Before (B)

* Rest 2-3 Minutes Between Pull-up Sets

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Additional Elements

Have questions?

Reach out!

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