Grab And Go [TEAM VERSION]

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Sat

Jan 25

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Workout

"Grab And Go" [TEAM VERSION]

[On the 0:00]

15 Rope Climbs (15')

90 Hang Power Cleans (115/85)

Max Calorie Bike Erg

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[On the 9:00]

15 Rope Climbs (15')

60 Hang Power Cleans (135/95)

Max Calorie Bike Erg

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[On the 18:00-27:00]

15 Rope Climbs (15')

30 Hang Power Cleans (155/105)

Max Calorie Bike Erg

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KG | (52/38), (61/43), (70/47)

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AGE GROUP

13-15 & 55+ | (95/65), (115/85), (135/95)

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KG | (43/29), (52/38), (61/43)

Competitor

For Time:

30-20-10 Hang Power Cleans

30/24 Calorie Echo Bike

5 Rope Climbs (15')

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Round 1: (135/95)

Round 2: (155/105)

Round 3: (185/135)

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Time Cap: 25 Minutes

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KG | (61/43), (70/48), (75/52)

For the Coach

Resource Drive

Workout Overview

Stimulus

One teammate works at a time, switching out however you'd like. Pick a rope climb number that takes 3 minutes or less to complete (5 on the minute). Pick weights that you can complete at least 9-6-3 reps respectively on the barbell. Each AMRAP is 9 minutes.

Scoring

Score: Bike Erg Calories

Movements

Target Score: 200-400 Calories

Stimulus: VO2 Max [RPE 8]

Rope Climbs: 3:00 or less

Hang Power Cleans: 9-6-3 unbroken at a time

Bike: Aim to have around 3:00 on the bike each round.

The One | Teaching Focus

Rope Climb Sequence

Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

Strategies

Modifications

HANG POWER CLEANS

Reduce Loading/Reps
Power Cleans
Sub Dumbbells, (35/25)s, (50/35)s, (70/50)s
Deadlifts,(155/105), (185/135), (225/155)

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ROPE CLIMBS

Reduce Height
Lay to Stand Climb
15 Strict Pull-Ups
15 Ring Rows
15 Toes To Bar
20 Alternating Dumbbell Plank Rows (Renegade Row)

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BIKE

Sub Row, Ski, Echo, Run

Logistics

For Time:
30 Hang Power Cleans, (115/85)
30/24 Calorie Bike
5 Rope Climbs (15')
20 Hang Power Cleans, (135/95)
20/16 Calorie Bike
5 Rope Climbs (15')
10 Hang Power Cleans, (155/105)
10/8 Calorie Bike
5 Rope Climbs (15')

Time Cap: 25 Minutes

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

3:00 Bike
0:20 Dead Hang
0:20 Bootstraps
0:20 Bend and Reach
0:20 Spiderman
0:20 Goodmornings
0:20 Strict Knee Raises

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

(9-23 minutes)

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Rope | tell, show, do, check

Progression
4 Reps ring rows
2 Reps stand to stand
4 Reps jumping rope pull ups
4 Reps jumping rope pull up with knee tuck
5 rep Reach
Standing to reach and grasp
5 rep Tuck
Grasp and tuck knees to chest
5 rep Clamp
Grasp, tuck knees, clamp feet
5 rep Stand
Grasp, tuck knees, camp feet, stand tall
2 Reps workout movement

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Hang Power Clean | tell, show, do, check

5 Deadlifts
5 Double elbow rotations
5 Dip + High pull
Look for elbows to be high and outside
5 Muscle cleans
Emphasize a fast transition with elbows
5 High hang power cleans
Strong hip extension, fast under the bar
5 Mid hang power cleans
Bar should stay close the body
5 Low hang power cleans
Big hip extension
Speed under the bar, with fast elbows.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(23-29 minutes)

Practice Round

3 Rope Climbs (1 each)
9 Hang Power Cleans (3 Each)
6 Calorie Bike (each)

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(29-56 minutes)

Look For

Rope Climb: Look for athletes to have a strong tuck with their knees, so they use as few pulls as possible.
Hang Power Clean: Strong hip drive, and fast elbows. We want efficient reps.
Bike: Hard effort, encourage athletes to switch out when their effort starts to drop.

Post Workout Clean Up & Chat (56-60)

_{Accessory Work}

Killer Core

[PART A]

3 Sets:

10 Barbell Rollouts

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[PART B]

3 Sets:

20 Barbell Sit-ups

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Rest 1-2 Minutes Between All Sets

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MINDSET

Kathleen Norris

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"All that is necessary is to accept the impossible, do without the indispensable, and bear the intolerable."

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Life often requires accepting difficult realities, letting go of what we think we can’t live without, and enduring challenges.

Additional Elements

Have questions?

Reach out!

Back to Home

Sat

Jan 25

Workout

Competitor

For the Coach

Workout Overview

Stimulus

Scoring

Movements

The One | Teaching Focus

Strategies

Modifications

Logistics

Lesson Plan(0-3 minutes)

General Warm-Up(3-9 minutes)

Specific Warm-Up(9-21 minutes)

Strength(21-33 minutes)

Primer (33-39 minutes)

Workout (39-55 minutes)

Accessory Work

Additional Elements

Have questions?

Lesson Plan
_{(0-3 minutes)}

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

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

Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

Workout
_{(39-55 minutes)}

_{Accessory Work}