Sisyphus

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Thu

Jun 5

Sisyphus

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Workout

"Sisyphus"

4 Rounds For Time:

800-600-400-200 Meter Run

2 Rope Climbs (15')

16-12-8-4 Burpee Box Jumps (24"/20")

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Time Cap: 25 Minutes

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AEROBIC POWER [LACTATE THRESHOLD]

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Age Group

13-15 & 55+ | (12’)

Competitor

4 Rounds:

800-600-400-200 Meter Run

2 Legless Rope Climbs (15')

8-6-4-2 Wall Walks

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Time Cap: 25 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

We're looking for smooth and consistent movement through each round, working at an effort that is sustainable from start to finish. This is how we improve our lactate threshold and become fatigue-resistant.

Scoring

Score: Time

Movements

Intended Intensity: RPE 5-6

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 15-20 Minutes

Run distances should take about 4-3-2-1 minutes respectively, and burpee box jump reps should take about half that time. Choose a rope climb rep number or variation that you can complete in under 1 minute.

Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

The One | Teaching Focus

Run Posture:

Check for an upright posture with a slight forward lean from the ankles.

Avoid excessive forward bending at the waist or leaning back.

Strategies

Move at a sustainable pace for the first 3 rounds, and if you have some extra energy in the last round, kick it up a notch.

Transitions should be smooth with minimal rest between movements, aside from taking a few deep breaths while moving from station to station.

Modifications

[MEN] 800-600-400-200 METER RUN

5:00-3:45-2:30-1:15 Time Caps
4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
1,000-750-500-250m Row
800-600-400-200m Ski
2,000-1,500-1,000-500m Bike Erg
50-36-25-12 Calorie Echo Bike

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[WOMEN] 800-600-400-200 METER RUN

5:00-3:45-2:30-1:15 Time Caps
4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
900-675-450-225m Row
720-540-360-180m Ski
1,800-1,350-900-450m Bike Erg
40-30-20-10 Calorie Echo Bike

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ROPE CLIMBS

Reduce Height
Lay to Stand Climbs
8 Strict Pull-Ups
8 Ring Rows
8 Toes To Bar
12 Alternating Dumbbell Plank Rows (Renegade Row)

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BURPEE BOX JUMPS

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

Logistics

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

1:30 Box Step Ups
0:30 Elevated Pigeon on Box (right)
0:30 Elevated Pigeon on Box (left)
0:30 Air Squats
5 Broad Jumps
5 Low Box Jumps
3 Box Jumps

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

(9-24 minutes)

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Burpee Box Jump Specific

5 Low Height Box Jumps
5 Burpees
3 Low Height Burpee Box Jumps
5 Workout Height Box Jumps
5 Burpees
3 Workout Height Burpee Box Jumps

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Rope Climb Warm Up

0:20 Dead Hang
10 Scapular Retractions
5 Mini Kip Swings
5 Strict Knee Raises
Coach: Control descent and keep tension in core.
2–3 Strict Pull-ups or Seated Rope Pulls
Coach: Full range of motion; chin over bar or seated pull all the way up.
2 Jump-to-High-Rope Holds (2–3 seconds)
Coach: Land in stable hang; feet together under body.
[2:00 Skill Practice] – Foot Clamp Drills on Low Rope or Boxes
Coach: Athletes practice S-hook or J-hook foot clamp.
Emphasize: Step high, pull knees to chest, stand tall.
1 Half Rope Climb
Coach: Controlled descent, re-clamp mid-way.
1 Full Rope Climb
Coach: Arms pull, legs drive. Clamp each rep.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(24-30 minutes)

Practice Round

2 Rounds:
100m Run
1 Rope Climb
2 Burpee Box Jumps

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(30-55 minutes)

Look For‍

Run: Runs should be attackable while the distance decreases each round, encourage athletes to lean forward as they run, helping them stay moving.
Rope Climbs: Look for athletes to ruck the knees high to create less distance to travel up the rope.
Burpee Box Jumps: Look for athletes cadence throughout their reps, we want efficiency to getting off the floor going right into the box jump.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Zone 2

Every 8 Minutes x 5-10 Rounds:

1,000 Meter Row / 800 Meter Run

Bike Erg Time Remaining

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Mindset

"A friend is someone who understands your past, believes in your future, and accepts you just the way you are."

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True friends offer unconditional support, understanding where you’ve been and encouraging where you’re going.

Additional Elements

Have questions?

Reach out!

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