Long Island

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Sat

Jul 19

Long Island

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Workout

"Long Island"

[TEAMS OF 2]

AMRAP 30:

5 Deadlifts (275/185)

10 Box Jumps (24"/20")

15/12 Calorie Bike

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Switch After:

400 Meter Run

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KG | (124/83)

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Age Group

40-54: (225/155)

KG: (102/70)

13-15, 55+: (185/125)

KG: (83/56)

Competitor

AMRAP 30:

5 Deadlifts (315/225)

10 Box Jump Overs (24"/20")

15/12 Calorie Bike

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Every 5 Minutes [Starting at 0:00]:

400 Meter Run

For the Coach

Resource Drive

Workout Overview

Stimulus

Choose a run distance that takes 2:30 or less to complete. The deadlift weight should be challenging, but completed unbroken throughout. Choose a bike calorie number that takes about 1:00 or less to complete.

Scoring

Score: Rounds & Reps

Movements

Intended Intensity: RPE 6-7

Target Loading: Moderate (55-65%)

Fitness Attribute Improved: Aerobic Power [Lactate Threshold

Target Score: 8-12 Rounds

Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

The One | Teaching Focus

Hip Hinge Technique

Ensure athletes are initiating the movement with a hip hinge, not a squat. The hips should move back first, and the knees should bend slightly.

Watch for a straight back and a neutral spine throughout the movement. Avoid rounding of the lower back.

Strategies

* P1: Run

* P2: AMRAP 5-10-15

* Switch After 400 Meter Run

* Pick-up Where Partner Left Off

Modifications

DEADLIFT

Reduce Loading/Reps
Sub Dumbbells or Kettlebells
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift

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BOX JUMPS

Reduce Box Height
Box Step-Ups
20 Squat Jumps
20 Jumping Lunges
Alternating Single-leg Squats (Pistols)
20 Reverse Lunges
Broad Jumps

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15/12 CALORIE BIKE

1:00 Moderate Effort
15/12 Calorie Row
12/10 Calorie Ski
12/10 Calorie Echo Bike
15 Burpees

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400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

Logistics

INDY VERSION

AMRAP 30:
5 Deadlifts (275/185)
10 Box Jumps (24"/20")
15/12 Calorie Bike
Every 5 Minutes [Starting at 0:00]:
400 Meter Run

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)

1:00 Bike
0:30 Couch Stretch (right)
0:30 Couch Stretch (left)
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Downward + Upward Dogs
0:30 Worlds Greatest (right)
0:30 Worlds Greatest (left)
0:30 Bootstraps
0:30 Bodyweight Goodmornings

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

(9-21 minutes)

Box Jump Prep

0:30 Jumping Jacks
0:30 Box Step-Ups
0:30 Alternating Quad Stretch
0:30 Calf Stretch on Box (L/R)
0:30 Bunny Hops
5 Box Jump Up Step Downs
3 Box Jumps (Workout Height)

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Deadlift Specific Warm Up

5 Tempo RDLs with Empty Barbell (3 sec down – fast up)
Coach: Maintain vertical shins, feel hamstrings load, bar stays close.
5 Pausing Deadlifts to Mid-Shin
Coach: Set back tight at the start, pause just off the floor with shoulders over bar.
3 Cued Deadlifts – “Push, Pull, Stand”
Coach: Push the floor away with legs, bar travels straight, chest rises with hips.
3 Touch-and-Go Deadlifts (light load)
Coach: Control the descent, keep bar close, re-engage at each touch.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

5 Step Back Lunges
5 Power Cleans
5 Kettlebell Swings
10/8 Cal Bike

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-55 minutes)

Look For‍

Deadlifts: As these deadlifts are heavier today, look for athletes core engagement. If athletes can maintain a tight core, they will be able to hold a stable midline.
Box Jump: Look for athletes to land soft on the box, this will help manage foot pain between lifting and jumping.
Bike: Athletes should aim to hold an effort on the bike that will get them off quick, but not affect their deadlifts.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Hypertrophy Accessory

[PART A]

3 Sets:

12-15 Barbell Bicep Curls

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* Same Weight Across

* Rest 1 Minute Between Sets

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[PART B]

1 Set:

Max Unbroken Barbell Bicep Curls

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* Performed @ 50% Working Weight From Part 1

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Mindset

Epictetus

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"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has."

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Wisdom lies in appreciating what you have, rather than lamenting what you lack.

Additional Elements

Have questions?

Reach out!

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