GROUND RULE DOUBLE

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Thu

Jun 20

GROUND RULE DOUBLE

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Workout

Ground Rule Double

5 Rounds For Time:

50 Double Unders

30/24 Calorie Bike Erg

8 Dumbbell Push Press (R)

8 Dumbbell Push Press (L)

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Rest 1 Minute Between Sets

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Dumbbell: (70/50)

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Time Cap: 30 Minutes

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KG | (32/22.5)

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Competitor

5 Rounds For Time:

50 Double Unders

30/24 Calorie Bike Erg

8 Dumbbell Push Press (R)

8 Dumbbell Push Press (L)

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• Rest 1 Minute Between Sets

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Dumbbell: (70/50)

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Time Cap: 30 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

We've got a hefty dumbbell and a spiked heart rate today with a little bit of recovery time between rounds. We're giving a solid push on all 3 movements today, but the dumbbell is where the spice starts to hit, working under fatigue with a heavier than normal single arm push press with some tired legs to boot.

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Scoring

Total time to complete work, including rest.

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Movements

Double Under | less than 1:00

Calorie Bike Erg | 2:15 or less of work each round

DB Push Press | challenging, but sets should still remain unbroken throughout

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The One | Teaching Focus

Explosive hip drive

Look for a powerful extension of the hips and knees, transferring force vertically to lift the dumbbell.

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Strategies

Modifications

DOUBLE UNDERS

Reduce Reps
75 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:30 On Any Machine

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30/24 CALORIE BIKE ERG

Reduce Reps
2:15 Time Cap
30/24 Calorie Row
27/21 Calorie Ski
400m Run
300m Air Run

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DUMBBELL PUSH PRESS

Reduce Loading
Sub Kettlebell
Sub Barbell
Dumbbell Strict Presses
12 Kipping HSPU

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Logistics

If your class is short on machines, start the second group 2:00 behind the first group.
Set the room so that athletes can easily access their ropes and DBs without running the risk of running into another person doing jump rope.

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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)

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General Flow

0:20 jumping jacks
0:20 downward dog + foot pedal
0:20 childs pose
0:20 alternating worlds greatest
0:20 bike
0:20 line hops
0:20 plank shoulder taps
0:20 air squats
0:20 bike
0:20 penguin jumps
0:20 eccentric push ups
0:20 vertical jumps
0:20 bike

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

(9-21 Minutes)

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Double-Under

Establish position

Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.

:20 High Singles

Focus on timing wrist speed

:20 Fast Singles:

Focus on wrist rotation and quicken the pace of the jump rope

:20 Alternating Feet:

Focus on enhance footwork and coordination.

:20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

:20 Single-Single-Double

Focus on speeding up the wrist for the double

:30 Practice

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DB Push Press | tell, show, do, check

0:20 crush grip shoulder press

5 dip + hold (no weight)

Look for athletes to keep chest vertical, and only push the knees forward for the dip

5 dip + stand (no weight)

Look for athletes to aggressively squeeze the legs and glutes when they stand

3 dip + stand w/ DB (each arm)

Look for upright torso, and aggressive extension

3 DB push press (each arm)

Look for athletes to stand before pressing the DB
Hold top position and look for bicep to be by the ear

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Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

(21-27 Minutes)

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Practice Round

15 Double Unders
5/4 Calorie Bike Erg
4 Dumbbell Push Press [Each Side]

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(27-57 Minutes)

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Look For

Double Under | Look for athletes to have relaxed grip and shoulders so that they save the arm for the DB.
Bike | Steady pacing, with a relaxed upper body.
DB Push Press | Strong hip drive. Legs extend before arms press.

Post Workout Clean Up & Chat

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_{Accessory Work}

Gun Show

3 Sets

A) 10 Incline Dumbbell Bench Press

B) 30 Banded Tricep Pressdowns

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Rest 2 Minutes Between Sets

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Additional Elements

Have questions?

Reach out!

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