Wingin' It

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Sun

Feb 16

Wingin' It

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Workout

"Wingin' It"

5 Rounds:

30 AbMat Sit-ups

15 Shuttle Runs (10-Meters)

15 Kettlebell Swings (70/53)

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KG | (32/24)

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"Sunday Runday"

Beginner: Run 2.5 Miles

Intermediate: Run 3 Miles

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Score: Completed

Target Stimulus: Zone 2 [RPE 2-4]

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AGE GROUP

13-15 & 55+ | (53/35)

KG | (24/15)

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we are aiming for each station to take about 1 minute, while maintaining a RPE of 2-3. Have athletes choose reps/loads that allows them to move well and avoid maximal effort.

Scoring

Score: Time

Movements

Target Score: 12-18 Minutes

Stimulus: Recovery [RPE 2-3]

Ab Mat Sit-Ups: About a minute, unbroken sets.

Shuttle Runs: 10 meters = 1 rep. About 1 minute to complete.

Kettlebell Swings: Heavier than normal, still able to complete the 15 in one minute. 2 sets can work with a short rest.

The One | Teaching Focus

Hip Hinge Technique

Ensure athletes are initiating the movement with a hip hinge, not a squat. The hips should move back first, and the knees should bend slightly.

Watch for a straight back and a neutral spine throughout the movement. Avoid rounding of the lower back.

Strategies

Modifications

SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

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SHUTTLE RUNS

Reduce Reps (1 rep = 10m)
Run
Treadmill/Runner
Calorie Bike Erg
Calorie Row
Calorie Echo Bike

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KETTLEBELL SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings

Logistics

Lesson Plan
_{(0-3 minutes)}

(0 - 3 minutes)

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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

1:00 Easy Shuttle Runs
0:20 Quad Pulls
0:20 Knuckle Draggers
0:20 Inchworms
0:20 Tall Plank
0:20 Downward Dog
0:20 Upward Dog
0:20 Goodmornings
0:20 Cossack Squats
0:20 Calf Raises
0:20 Toe Raises

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

(10 - 19 minutes)

KB Swing Prep

:20 Alternating Single Leg Deadlifts
Focus on hinging at the hips while maintaining a flat back.
:20 Kettlebell Deadlifts
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
:20 KB Hip Hinge & Pop
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
:20 KB Russian Swings
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
:20 KB American Swings
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19 - 25 minutes)

Practice Round‍

10 KB Swings
5 Shuttle Runs
5 KB Swings

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 50 minutes)

Look For‍

Sit Ups: Look for athletes to fully extend their abdomen as they lay back so we get full range of motion in the sit ups.
Shuttle Runs: Look for athletes to steadily move throughout their reps. Down = 1 rep.
KB Swings: Look for a strong hip pop in their swings, hips should be the mover.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Gun Show

[PART A]

3 Sets:

12 Tricep Kickbacks

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[PART B]

3 Sets:

Max Ring Support Hold (Top)

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Rest 2-3 Minutes Between All Sets

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MINDSET

Arthur Schopenhauer

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"Every man takes the limits of his own field of vision for the limits of the world."

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People often mistake their own perspective for the entire reality; broadening your viewpoint can lead to greater understanding.

Additional Elements

Have questions?

Reach out!

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