Thu

May 29

Happily Ever After

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Workout

4 Rounds x AMRAP 5: 

30/24 Calorie Bike Erg 

30 Dumbbell Snatches (50/35) 

30 Sit-ups 

* Rest 1 Minute Between Rounds 

* Pick Up Where You Left Off 

AEROBIC POWER [LACTATE THRESHOLD]

KG | (22.5/15)

Age Group

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

KG | (15/11)

Competitor

4 Rounds x AMRAP 5: 

30/24 Calorie Echo Bike 

30 Dumbbell Snatches (50/35) 

20 GHD Sit-ups 

* Rest 1 Minute Between Rounds 

* Pick Up Where You Left Off 

KG | (22.5/15)

For the Coach

Resource Drive

Workout Overview

Stimulus

With a minute of rest between rounds, look to move with purpose and push the pace during each interval. Choose reps and weights that allow you to complete at least 1 round within each 5-minute window. Following the rest period, pick up where you left off in the prior AMRAP. (So if you completed 1 full round + 5 snatches in the first interval, begin your next interval with 25 snatches before moving on to the sit-ups).

Scoring

Score: Rounds + Reps

Movements

Intended Intensity: RPE 6-7

Target Loading: Light-Moderate 

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 4-6 Rounds

Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.

Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.

The One | Teaching Focus

Dumbbell Close To Body

Ensure athletes drive through their legs and keep the dumbbell close to the body as they pull to the overhead position.  This will allow for efficient turn over, and save fatigue in the back. 

Strategies

With 1:00 rest between each 5-minute AMRAP, we can afford to work at a moderately hard pace without major drop-offs in pace.

As you work through each AMRAP, your rate of perceived exertion will rise as you try to hold the same pace. This is expected. Try not to allow yourself to raise above an RPE of 8. If you begin to approach an RPE 8, back off on your pace.

The bike is the easiest place to moderate your fatigue levels. Simply slow your pace down until you feel you have regained control of your exertion levels.

Modifications

30/24 CALORIE BIKE

25/20 Calorie Echo Bike 
30/24 Calorie Row 
25/20 Calorie Ski 
400m Run
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)

DUMBBELL SNATCH  

Reduce Loading/Reps 
Dumbbell Hang Power Snatches 
Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Power Snatches (75/55)

SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

Logistics

If you do not have enough bikes for each person, have athletes in a second group start with the snatches first. 

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

  • 3:00 Bike
  • 0:30 Quad Pulls
  • 0:30 Knuckle Draggers
  • 0:30 Downward + Upward Dogs
  • 0:30 Spiderman Stretch
  • 0:30 Calf Raises

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Sit-Up Specific Warm-Up

  • 3 x 0:10 Hollow Hold
  • 0:20 Crunches
  • 0:20 Straight leg Sit Ups
  • 0:20 Butterfly Sit Ups
  • Look for athletes to fully open their abdomen in the bottom of the sit-up so that we fully stretch those muscles before engaging them for the sit up. 

Dumbbell Snatch Warm Up | tell, show, do, check

  • 0:20 Alternating Single DB Deadlift (Light Load)
  • Look for athletes to drop their hips throughout reps.
  • 0:20 Alternating Single DB Deadlift + High Pull (Light Load)
  • Emphasize athletes to fully extend the hips before pulling the DB.
  • 0:20 Single DB Push Press (Each Arm) (Light Load)
  • Look for the finish position: DB stacked over the body, bicep by the ear.
  • 0:20 Alternating DB Hang Snatch (Light Load)
  • Again, emphasize the hips extending first.
  • 0:20 Alternating DB Snatch (Light Load)
  • Again, emphasize the hips extending first.
  • 0:20 Alternating DB Snatch (Workout Load)

Strength
(21-33 minutes)

N/A

Primer
(33-39 minutes)

(21-27 minutes)

Practice Round

  • 6 Calorie Bike
  • 3 DB Snatches + 3 Sit Ups

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(27-53 minutes)

Look For

  • Bike: Encourage athletes to pull the pedals in the bottom of the stroke.
  • Dumbbell Snatches:  Look for our teaching focus.  Dumbbell stays close to the body. 
  • Sit-Ups: Have athletes focus on their breathing cycle as they move through reps.  Athletes should be able to get their breathing under control throughout these reps. 

Post Workout Clean Up & Chat (53-60)

Accessory Work

Gun Show 

4 Supersets: 

8 Dumbbell Push-ups 

8 Dumbbell Plank Rows (R) 

8 Dumbbell Push-ups 

8 Dumbbell Plank Rows (L) 

Rest 1-2 Minutes Between Sets 

Mindset

Robert Stevenson 

"To be what we are, and to become what we are capable of becoming, is the only end of life." 

Life’s purpose is to realize your potential and become the fullest version of yourself.

Additional Elements

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