HOLBROOK [HERO]

Tue

Oct 8

HOLBROOK [HERO]

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Workout

"Holbrook" [HERO]

10 Rounds For Time:

5 Thrusters (115/85)

10 Pull-ups

100 Meter Sprint

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Rest 1 Minute

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Time Cap: 30 Minutes

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REPEAT FROM 10/27/23

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KG | 52/36

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AGE GROUP

13-15 & 55+ | (95/65)

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

This Hero workout is a true test of grit and endurance. The thrusters and pull-ups will build intensity quickly, and the 100-meter sprint pushes you to give everything you’ve got each round. Use the 1-minute rest wisely to recover just enough before diving back in. The key is to stay consistent and keep your intensity high throughout all 10 rounds. Dig deep and honor the hero this workout represents!

Scoring

Score | Total time (including rest)

Movements

Thruster | Challenging, but can maintain unbroken sets.

Pull Ups | Unbroken throughout the 10 rounds.

Run | 0:30 or less.

The One | Teaching Focus

Extend the Hips First in Thrusters

Today’s focus is on fully extending the hips before pressing the bar overhead during thrusters. Prioritizing hip extension is crucial because it generates maximum power from your lower body, making the movement more efficient and reducing fatigue on the shoulders and arms. By driving through your heels and explosively extending your hips, you transfer momentum to the bar, allowing for a smoother and stronger overhead press.

Modifications

THRUSTER

Reduce Loading
Reduce Reps
Thruster to Target
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
2x Air Squats

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PULL UP

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows

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RUN

Reduce Distance
Time Cap
125m Row
80m Ski
200m Bike
75m Air Run

Logistics

Rounds should take 1-2 Minutes if we are hitting the stimulus correctly.

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)

Line drill warm up 25’ each

Quad pulls
Knuckle draggers
Standing figure 4
Lunge with reach
Knee pulls with calf raise
Side lunges
Inch worms

CT Barbell Flow

:10-:15 each
Goodmornings
Back squat
Elbow rotations
Press & reach
Stiff leg deadlifts
Front squats

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

(9-19 minutes)

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Pull Up Flow

:10 Scap pull ups
:10 Kips
2x :10 Kip swings
5 Jumping negative pull ups
3 Pull ups or workout mod

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Thruster | tell, show, do, check

3 Cued front squat reps
Cue hips back first
3 Cued front squat reps
Cue high elbows throughout
5 Cued push press reps
Cue timing of extension and then press
5 Cued thruster
Cue timing of extension and then press

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

3 Thrusters
5 Pull Ups
100m Run

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-55 minutes)

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‍Look For

Thruster | Hip drive, to limit our shoulder fatigue we want to extend the hips before pushing the bar overhead.
Pull Ups | We are looking to choose a modification or rep scheme that allows us to complete these reps unbroken. Our rounds need to be quick, therefore we need to be sure we choose the right variation.
Run | Our run today is meant to be a sprint, its short so it should be treated with a hard effort each round.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Zone 2

40-80 Minute Bike Erg (RPE 2-3)

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MINDSET

"It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward."

Progress is often more sustainable when made gradually; small, consistent steps are better than one big, risky leap.

Additional Elements

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Have questions?

Reach out!

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