16 Candles

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Mon

Oct 28

16 Candles

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Workout

Bench Press

Heavy Set of 10

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"16 Candles"

AMRAP 16:

12 Burpee Pull-ups

60 Double Unders

30/24 Calorie Bike Erg

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AGE GROUP

13-15 & 55+ | Same as Class

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In Part 1, we are starting our 4 week 10-rep cycle. In this first week we are completing our “primer” week to explore and establish a load for the following week. In part 2, This 16-minute AMRAP is a test of your stamina, coordination, and grit. The burpee pull-ups combine full-body strength with cardio, the double unders challenge your coordination, and the Bike Erg pushes your endurance. The key is to find a steady rhythm and keep moving, with minimal rest between movements. Aim to maintain a consistent pace and see how many rounds you can complete in the time!

Scoring

Score | Rounds + reps

Movements

Burpee Pull Ups | 1:30 or less.

Double Unders | 1:00 or less.

Bike | 2:00 or less.

Strategies

The One | Teaching Focus

Full-Body Tension for Power

Today’s emphasis is on maintaining tension throughout the entire body during the bench press. This full-body tension is key to stabilizing the lift, enabling more weight to be handled safely and efficiently. Athletes should focus on engaging not just the chest and arms, but also the legs, glutes, and core. By driving their feet into the ground, squeezing the glutes, and tightening the core, athletes create a solid foundation that translates into greater power and stability on the press.

Modifications

BURPEE PULL-UP

Reduce Reps/Bar Height
Burpees to A Target
Regular Burpees
Strict Pull-ups
Double Dumbbell Devil Presses
2:00 Effort on Any Machine

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DOUBLE UNDER

Reduce Reps
90 Single Unders
Plate Hops
12 Burpees
1:00 Effort On Any Machine

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30/24 CALORIE BIKE

2:00 Time Cap
25/20 Calorie Ski
30/24 Calorie Row
25/20 Calorie Echo Bike
400m Run
2:00 Moderate Effort on Treadmill/Runner*
16 Shuttle Runs (1 rep = 25ft down & back)

Logistics

Maintaining these time frames will get us to 4-5 rounds.

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 0:20-0:30 Each

Light Bike Erg (2-3 minutes)
Arm Circles
Samson Stretch
Scorpions
Air Squats
Jump Rope (Single Unders)
Lateral Shuffles
Inchworms
Quick Ups
Leg Swings (Front and Side)
High Knees

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

(9-21 minutes)

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Burpee Pull Up | tell, show, do, check

:10 Dead hang
:10 Scap pull ups
:10 Kips
Focus on a shallow, controlled, tight kip
2x :10 Kip swings
Focus on the swing being controlled by the shoulders/lats
5 Jumping negative pull ups
Sub ring rows if needed
Demonstrate efficient burpee pull up
Jump to kipping option
Jump into strict pull up option
3 Workout reps

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Bench Press | tell, show, do, check

Establish stance, grip, & set up
Shoulder blades & butt on bench
Feet on the floor
Hands outside shoulders with full grip on bar
Eyes under barbell
Visible arch in lower back
3 Cued empty bar bench press
Cue Athletes to Drive Feet into the Floor
Focus on Even Push: Encourage pressing evenly with both arms to prevent the bar from tilting.
3 Cued empty bar bench press
Focus on smooth movement and correct bar path.
Focus on Tight Grip: Reinforce the tight grip throughout the movement for better control.
3 Cued bench press at light load

Strength
_{(21-33 minutes)}

(21-33 minutes)

12:00 includes warm up and building sets.
Transition to part 2.

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

3 Burpee Pull Ups
15 Double Unders
10/8 Calorie Bike

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39-55 minutes)

Look For

Burpee Pull Ups | Athletes should find a steady pace here. Encourage them to step up from the burpee to prep for the pull up. Stepping up from the burpee can allow athletes to stay moving.
Double Unders | We are looking for athletes to aim for unbroken on the double unders. We should remain relaxed throughout the reps to relive the shoulders.
Bike | Steady pedal rate, athletes should try to hold above 75rpms on the bike. Cue athletes to have light feet on the pedals to engage the hamstrings in the bottom of the stroke.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Gun Show

[PART A]

3x10 Wide Grip Pull-ups

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[PART B]

3 x 20 Alternating Dumbbell Curls (10/side)

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Rest 1 Minutes Between All Sets

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MINDSET

Charles Darwin

"The highest stage in moral ure at which we can arrive is when we recognize that we ought to control our thoughts."

True moral maturity involves mastering your thoughts, as they are the foundation of your actions and character.

Additional Elements

Have questions?

Reach out!

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