May 9th


Download the week

"Krabby Patty"

For Time: 

40/32 Calorie Bike Erg

40 Dumbbell Hang Snatches

40 AbMat Sit-ups

40 Dumbbell Step Back Lunges

40 AbMat Sit-ups

40 Dumbbell Hang Snatches

40/32 Calorie Bike Erg

* 40 Double Unders Between Each Movement 

Time Cap 22:00

Dumbbell: (50/35) 

KG | (22.5/15)


Same as class

For the Coach

Resource Drive

Workout Overview


Today we have a fast and lung heavy chipper. Athletes should look to pace the first bike to save some in the tank for the rest of the workout. Athletes will use a single dumbbell held in the front rack for the lunges. For the dumbbell snatch athletes switch hands every 5 reps.


Time to complete work.


Bike Erg | 3:00 or less.
DB Hang Snatch | 1:30 or less. 2 Sets or less.
Abmat Sit Ups | 1:30 or less
DB Step Back Lunges | 1:30 or less. 2 Sets or less.
Double Unders | :30 or less

The One | Teaching Focus

Hips to hands
In the DB snatch athletes should reach full extension of the knees and hips before pulling the DB overhead. Cue "Hips First, Then Pull", "Extend Before You Bend", "Jump and Shrug”, "Drive Through Your Heels", "Float the Dumbbell”.


Reduce Reps
3:00 Time Cap
40/32 Calorie Row
35/28 Calorie Ski
500m Run
400m Air Run

Hang Dumbbell Snatch
Reduce Loading
Reduce Reps
30 Dumbbell Power Snatches
30 Kettlebell Swings
Empty Barbell Hang Power Snatches

Sit Ups
Reduce Reps
Hollow Rocks

Dumbbell Reverse Lunge
Reduce Reps
Reduce/Remove Load
Forward Lunges
Sub Empty Barbell

Double Unders
Reduce Reps
60 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:25 On Any Machine


If you are short on bikes, you can start a second group 2:00 behind, to ensure everyone can go through the order it is written. The lesson plan spare an extra 2:00 incase you need to run two heats.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 0:20 of each

  • Bike
  • Arm swings
  • Quad pulls
  • Upward dog press ups
  • Bike
  • Inchworm + push up
  • Spiderman
  • Downward dog + foot pedal
  • Bike
  • Jumping jacks
  • Push ups
  • Hollow rocks
  • Bike
  • Line hops (side to side)
  • Line hops (forward to back)
  • Sit ups

Specific Warm-Up
(9-21 minutes)

Double-Under | tell, show, do, check

  • 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

DB Hang Snatch | tell, show, do, check

  • Establish set up with DB between the feet

Alternating DB deadlift + shrug
Focus on timing of squeezing legs and glutes then shrugging

  • 0:20 of each
  • Alternating hang DB high pull

Focus on timing of full extension before pull the the elbow high and outside

  • Alternating DB push press

Focus on timing of fully extending the legs and hips before driving the DB overhead
Pause in OH position to check DB position

  • Alternating  hang DB snatch

Focus on timing and DB position


  • N/A

(21-27 minutes)

Practice Round 

  • 6/4 Calorie Bike Erg
  • 5 Double Unders
  • 4 Dumbbell Hang Snatches [2 Each Side, Not Alternating]
  • 5 Double Unders
  • 4 AbMat Sit-ups
  • 5 Double Unders
  • 4 Dumbbell Reverse Lunges


Workout adjustments if needed

(27-49 minutes)

Look For

  • DB Snatch

Timing of the pull. Cue athletes to finish the jump before pulling and punch the DB overhead. Cue"Extend Before You Bend", "Jump and Shrug”, "Drive Through Your Heels", "Float the Dumbbell”.

  • Bike

Look for pacing. If athletes are significantly off the target distance, encourage modifying the distance.

  • Sit ups

Range of Motion. Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rep.

  • DB Reverse Lunge

Creating a sound and solid base with the lunge. Cue athletes to step back and out, not just straight back.

  •  Post Workout Clean Up & Chat (49-60 Minutes)

Additional Elements

Home Workout

For Time:
40 Burpees
40 Dumbbell Hang Snatches
40 Sit-ups
40 Dumbbell Step Back Lunges
40 Sit-ups
40 Dumbbell Hang Snatches
40 Burpees
* 40 Double Unders Between Each Movement


"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

After Party

3 Sets
Single Arm DB Bent row each arm
10 reps at @heaviest
15 reps at @heavy
20 reps at @moderate
*Complete sets unbroken

Have questions?

Reach out!

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