Fri

Jun 28

Pandora's Box

Download the weekCopy Full Page
Copy to clipboard

Workout

Back Squat

Heavy Set of 20 

"Pandora's Box" 

For Time: 

60 Burpee Box Jumps (24"/20") 

Every 2 Minutes [Starting at 0:00]:

250/225 Meter Row  

Time Cap: 18 Minutes

KG | N/A

Open-Games

For Time: 

75 Burpee Box Jump overs (24"/20") 

Every 2 Minutes [Starting at 0:00]:

250/225 Meter Row  

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, we have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week. Today's piece requires knowing where to push and where to pace. These two movements don't allow a lot of space to breathe unless we choose where that's going to be. While we have to hold a pretty hard pace on our row to give ourselves time on the burpee box jumps, if we come out frantically trying to accumulate our burpee box jumps, our row will suffer down the line.

Scoring

Score | Time to complete work. Add 1s per rep not completed if time capped.

Movements

Burpee Box Jumps | at least 8 or 9 reps per round. 


Row | About 1:00 or less

The One | Teaching Focus

Grip the ground
In our squats we want to target a  grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.

Modifications

250/225M ROW

Reduce Distance
1:00 Time Cap
200/180m Ski 
500/450m Bike 
200m Run 
150m Air Run

BURPEE BOX JUMPS

Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
Burpee Box Jump Overs

Logistics

If you are short on rowers, you can have a second group start 1:00 behind. So group one will row on the even min, while group two will row on the odd min.

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)

(3-11 minutes)

General Flow

  • Arm swings
  • Arm wraps
  • Trunk twists
  • Quad pulls
  • Knuckle draggers
  • Standing figure 4
  • Bootstraps
  • Duck walk
  • Box step ups
  • Quick ups
  • Box step downs
  • Push ups

Row Flow

  • Row | tell, show, do, check
  • :20 efforts with varied focus 
  • The goal here is to teach timing. Legs and hips first, then pull. 
  • Legs only
  • Legs + hips open
  • Legs + hips + pull 
  • Full pull

Specific Warm-Up
(9-21 minutes)

(11-23 minutes)

Burpee Box Jump | tell, show, do, check

  • 0:20 box jump
  • Focus on land tall
  • 0:20 step back + step up box burpee step up
  • 0:20 step back + step up burpee box jump
  • 0:20 jump back + jump up burpee box jump

Back Squat | tell, show, do, check

Establish stance, grip, & set-up

  • Feet shoulder width apart
  • Bar on traps with full grip on bar 
  • Arms pressing into bar 
  • Stomach squeezed 
  • 5 Goodmornings
  • Focus on gripping the ground with the foot throughout 
  • 3 Cued back squats
  • “Squat and hold” 
  • Focus on gripping the ground with the foot throughout 
  • 3 Cued back squats
  • “Squat and hold” 
  • Focus on an upright torso in the squat 
  • Cue athletes to press up into the bar with the arms to control the load
  • Move to rack & teach sound un-rack and re-rack

Strength
(21-33 minutes)

(23-35 minutes)

  • 10:00 window 
  • Builds based on coach or athlete discretion
  • Transition to part 2  

Primer
(33-39 minutes)

(35-41 minutes)

Practice Round 

  • 150/125m Row
  • 3 Burpee Box Jumps

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(41-59 minutes)

Look For

  • Row | It is super important today that athletes have chosen the correct target for their distance on the row.  Athletes need to be off the rower by 1:00, if they are not they should scale the distance.
  • Burpee Box Jump | Look for a sound landing on the box, encourage athletes to land soft.

Post Workout Clean Up & Chat

Accessory Work

“Bulletproof Shoulders” 
100 Banded Pull Aparts 
100 Banded Face Pulls 
100 Banded Strict Press

Additional Elements

Have questions?

Reach out!

Contact Us