"Rankel" [HERO]
AMRAP 20:
6 Deadlifts (225/155)
7 Burpee Pull-ups
10 Kettlebell Swings (70/53)
200 Meter Run
Same as class
We're going to be moving in a cyclical way today with smaller sets of each movement. The challenge will be to determine your breaks early so that we have a plan to keep moving, especially if we are already unsure of how well our grip will hold up for these three movements together. The run is a little break for our arms if we pace it properly and relax our arms.
Rounds plus reps completed.
Deadlifts | 1-2 sets.
Burpee Pull-ups | 1:00 or less.
Kettlebell Swings | Goal should be unbroken
Run | 1:15 or less of work.
Extend Your Knees
In the deadlift, Instruct athletes to actively extend their knees as they lift the barbell. Emphasize the role of the quadriceps in the movement.
In the KB swing, instruct athletes to squeeze the legs fully before moving the Kb upwards.
Deadlift
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
Burpee pull up
Reduce Reps
Jumping Pull-up From Plate/Box
Burpee to Target
Burpee Only
Jumping Pull-up Only
Burpees + Ring Rows
KB Swing
Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings
Run
Reduce Distance
1:15 Time Cap
250/225m Row
160/145m Ski
500/450m Bike
300m Air Run
For today’s hero workout, it’s important to bring attention to the reason for performing hero workouts and the particular person this workout is written in honor of.
Whiteboard Brief
General Flow
CT Barbell Flow :15 - :20 each
KB Swing + Burpee Pull Up | tell, show, do, check
Focus on hip hinge and squeezing the legs
Deadlift | tell, show, do, check
Establish set up
Bar over middle of foot
Bar in contact with shins
Shoulders over bar
Eyes forward
Hips back first in the descent
Bar close
Knees out of the way
Driving with the legs. Emphasize leg press.
Shoulders and hips rise together until bar passes knee
Driving with the legs. Emphasize leg press.
Cue “Press the ground away through the heels”
N/A
Practice Round
Break
Workout adjustments if needed
Look For
Reinforce the idea that the primary force should come from the legs, not the lower back.
Efficiency. Guide athletes to be as efficient as possible by their step up out of the burpee being the step into their jumping pull up.
Arm Position. The arms should act as a lever, not as the primary force generators. The kettlebell should be swung forward by the momentum generated from the hip hinge, not lifted with the arms.
Timing. If athletes are struggling to maintain the intended stimulus, encourage them to modify the distance for the remaining rounds.
AMRAP 20:
6 DB Deadlifts
7 Burpees
10 Alternating DB Hang Snatch
200 Meter Run
“Your obsessions become your possessions.” - Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits... they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
3 Sets
12 Dumbbell Bench Press
20 Dumbbell Side Bends Per Side
12 Dumbbell Reverse Flys
