Fri

Oct 25

Rahoi [HERO]

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Workout

Back Squat 

Heavy Set of 10 

REPEAT FROM 10/18/24

"Rahoi" [HERO]

AMRAP 12: 

12 Box Jumps (24"/20")

6 Thrusters (95/65)

6 Bar-Facing Burpees

REPEAT FROM 11/1/23

KG | 43/29

AGE GROUP

13-15 & 55+ | (75/55)

KG | 34/25

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In Part 1, we are starting our second week of the 4 week 10-rep cycle.  In this second week we are completing our “test” week to explore and establish a load that is hopefully heavier than last week.  In part 2, This 12-minute AMRAP is all about intensity and quick transitions. The box jumps will keep your heart rate up, the thrusters test your strength and endurance, and the bar-facing burpees add a cardio and agility challenge. The key is to move efficiently and stay consistent, aiming to keep a steady pace from start to finish. Our rounds should take 1:20-2:00 each time allowing us to complete 6-9 rounds. 

Scoring

Score | Total round and reps in the 12 Minutes.

Movements

Box Jumps | 0:30-0:40 seconds each round.

Thrusters | Light barbell should allow for unbroken reps all the way through the 12 minutes. 

Bar Facing Burpees | 0:30-0:40 seconds each round. 

Strategies

The One | Teaching Focus

Chest Up

Cue athletes to keep their chest lifted and shoulders back throughout the movement.

Maintaining an upright torso helps prevent forward lean and keeps the bar path over the midfoot for better balance and control.

Modifications

BOX JUMP

Reduce Reps
Reduce Box Height
Box Step-Ups
18 Squat Jumps
Reverse Lunges 

THRUSTER

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

BAR FACING BURPEE

Reduce Reps
Bar-Facing Burpees (With Step Over)
Lateral Barbell Burpees
Regular Burpees
Calories On Any Machine

Logistics

Have athletes look back to see if they completed this last year.  Lets see if we can improve that score!

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 0:20-0:30 Each

  • Arm Circles
  • Scorpions
  • Samson Stretch
  • Spiderman Lunges
  • Bootstraps
  • Box Step-Ups
  • Box Step-Downs
  • Box Jumps (Low Height, Controlled)
  • Burpee Step-Backs (Slow, controlled burpee movement without the jump)
  • Quick Ups (Fast floor-to-standing for burpee prep)
  • Inchworms
  • High Knees

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

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

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
  • 3 Cued back squats
  • Count out the tempo for each rep, so athletes understand what we are looking for.
  • Move to rack & teach sound un-rack and re-rack

Strength
(21-33 minutes)

(21-33 minutes)

  • 12:00 includes warm up and building sets.
  • Transition to part 2.

Primer
(33-39 minutes)

(33-39 minutes)

Practice Round

  • 3 Box Jumps
  • 3 Thrusters
  • 3 Bar Facing Burpees

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(39-51 minutes)

Look For

  • Box Jump | Jump tall and land tall.  Athletes should avoid landing in a squat, and should stand tall at the top of each rep. 
  • Thruster | Hip drive, we want the power to be transferred from our hips to overhead. 
  • Bar Facing Burpee | Stay low, these are short sets and we want our reps to be quick.  The lower we stay, the faster we can move.

Post Workout Clean Up & Chat (51-60)

Accessory Work

Killer Core

5 Rounds of:

20 Second Side Plank (R), 10 Second Rest

20 Second Side Plank (L), 10 Second Rest 

20 Second Hollow Hold, 10 Second Rest 

20 Second Arch Hold, 10 Second Rest

MINDSET

Aristotle 

"It is the mark of an educated mind to be able to entertain a thought without accepting it."

Intellectual maturity involves considering different ideas and perspectives without immediately adopting them.

Additional Elements

Have questions?

Reach out!

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