Vicious Cycle

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Thu

May 22

Vicious Cycle

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Workout

"Vicious Cycle"

4 Rounds For Total Reps:

3 Minute Bike Calories

2 Minute Burpees

1 Minute Rope Climbs (15')

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* Rest 2 Minutes Between Rounds

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AEROBIC POWER [LACTATE THRESHOLD]

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Age Group

13-15 & 55+ | Same as class

Competitor

4 Rounds For Total Reps:

3 Minute Echo Bike Calories

2 Minute Burpees

1 Minute Legless Rope Climbs (15')

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* Rest 2 Minutes Between Rounds

For the Coach

Resource Drive

Workout Overview

Stimulus

Keep a running count of reps over your three stations. Pick a rope climb height/variation that allows you to complete at least 3 reps within the minute.

Today's intensity is meant to be refreshing, but cause an increase in breath rate and cause a sweat without leaving you taxed. This is a great workout to focus on perfect form in the burpee, breath control during the bike, and technique during the rope climb.

Scoring

Score: Reps

Movements

Intended Intensity: RPE 5-6

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 150-300 Reps

The One | Teaching Focus

Rope Climb Sequence

Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

Strategies

If you have done every workout this week, work on the lower end of the assigned RPE of 5.

If you have missed any training pieces and are feeling good, feel free to increase your RPE a bit to 6 or 7 as long as you focus on good form and technique.

Modifications

BIKE

Echo Bike
Row
Ski
Treadmill/Runner

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BURPEES

Row, Ski, or Run
Push-Ups
No Push-Up Burpee
Mountain Climbers
Air Squats
Box Jumps
Shuttle Runs (1 rep = 10m)

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ROPE CLIMBS

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

Logistics

TEAM OPTION

"Vicious Cycle"
[TEAMS OF 2]
5 Rounds For Total Reps:
3 Minute Bike Calories
2 Minute Burpees
1 Minute Rope Climbs (15')

* One Partner Works At A Time
* Switch However You'd Like

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

2:00 Bike
0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Calf Raises
0:30 Bodyweight Goodmornings
0:30 Alternating Worlds Greatest
0:30 Prone Supermans
0:30 Inchworm (No Push Up)
0:30 Step Back, Step Up Burpees
0:30 Pogo Hops
5 Fast Burpees

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

(11-21 minutes)

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Rope | tell, show, do, check

Progression
4 Reps ring rows
2 Reps stand to stand
4 Reps jumping rope pull ups
4 Reps jumping rope pull up with knee tuck
5 rep Reach
Standing to reach and grasp
5 rep Tuck
Grasp and tuck knees to chest
5 rep Clamp
Grasp, tuck knees, clamp feet
5 rep Stand
Grasp, tuck knees, camp feet, stand tall
2 Reps workout movement

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

9/7 Calorie Bike
7 Burpees
1 Rope Climb

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-52 minutes)

Look For‍

Bike: Athletes are aiming for 5-6 effort, while biking for 3 minutes they should be moving at a pace that allows them to get off and get right to work on their burpees.
Burpees: Look for athletes to maintain a stable midline, and land their feet flat.
Rope Climbs: Encourage athletes to complete reps in as few pulls as possible. Look for a strong knee tuck before they clamp.

Post Workout Clean Up & Chat (52-60)

_{Accessory Work}

Durability

For Quality:

30-45 Minute Ruck

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Men: 30-60 Pounds

Women: 20-45 Pounds

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Mindset

Byron Pulsifer

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"Sadness may be part of life but there is no need to let it dominate your entire life."

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While sadness is a natural emotion, it doesn’t have to overshadow your whole existence; find balance and joy amidst challenges.

Additional Elements

Have questions?

Reach out!

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