"Run up"
5 Rounds For Time:
400 Meter Run
6 Strict Pull-ups
400 Meter Run
15 Push-ups
Time Cap: 30 Minutes
Same as class.
Today we have a piece that is primarily a running workout, but that being said our runs are also time to try and recover our arms a little bit for our gymnastics work when we get back. Trying to find a balance between the two strict shoulder movements and holding a sustainable pace on our runs will be key. Athletes should approach this as a running piece, we're trying to find quick but sustainable run paces that are very close to the same for all of our runs. Gymnastics work should be difficult but not slow us down too much, this is a great piece to try to hold bigger sets unbroken during this work since our arms are getting around 4:00 of time to recover through each full round.
Time to complete work.
Run | 2:15 or less.
Strict Pull-ups | 1-2 sets in less than 1:00.
Push-ups | 1-3 sets in 1:00 or less.
Full Range Of Motion
Today’s teaching focus is a through line across all movements.Pull Ups| Chin must pass over the top of the bar. Arms lockout in the bottomPush-Ups| Chest must touch the floor. Arms lock out at the top.
Run
Reduce Distance
2:15 Cap
500/450m Row
320/280m Ski
1000/900m Bike
300m Air Run
Pull Up
Banded Strict Pull-Ups
Jumping Pull-Ups
Ring Rows (Challenging)
Alternating Dumbbell Plank Rows
Push Up
Hand Release Push-Ups
Push-ups to AbMat Target
Box/Bench Push-Ups
Dumbbell Bench Press
Logistics for classroom management should not be an issue today.
Be sure athletes are hitting the mark on the min reps of our gymnastics movements, if not encourage them to scale down the movement.
Whiteboard Brief
General Flow 0:20 each
Elevate if needed
Strict Pull Up | tell, show, do, check
Provide teaching emphasis here as the focus for the day
This is the initiating of the strict pull
Focus on sequence of strict pulling movement
Scaps first, elbows back second.
Focus on elbows down and slightly back during the movement
Sub to ring rows if needed
N/A
Practice Round
Break
Workout adjustments if needed
Look For
Timing. If athletes are struggling to maintain the intended stimulus, encourage them to modify the distance for the remaining rounds.
Teaching focus of scap retraction to initiate the pull. Cue athletes to “pull their shoulder blades back and down before bending the elbows”
Push Up | Range of Motion.Chest should come close to or touch the ground on each repetition. Ensure a full extension of the arms at the top of each push-up.
5 Rounds For Total Reps:
400 Meter Run
Max Unbroken DB Hang Cleans
400 Meter Run
Max Unbroken Push-ups
Time Cap: 33 Minutes
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, its purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
30 Sit-ups
100ft Farmers Carry
200ft DB Front Rack Carry
100ft Farmers Carry
30 Sit-ups
