Asphalt Jungle

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Sun

Jan 5

Asphalt Jungle

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Workout

"Asphalt Jungle"

7 Rounds:

400 Meter Run

Max Unbroken Toes to Bar

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Rest 1 Minute Between Rounds

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Time Cap: 30 Minutes

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"Sunday Runday"

Beginner: Run 2 Miles

Intermediate: Run 3 Miles

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AGE GROUP

13-15 & 55+ | Same as Class

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today is similar to a workout we have done “Cement Mixer” on the 3:00, 400m run + 12 TTB for 7 rounds. Though here we are completing 7 rounds for time, with a one minute rest between rounds. We are also aiming for “unbroken” toes to bar. Unlike “cement mixer” today is meant to be done at an easy steady pace.

Scoring

Score: Total Toes to Bar

Movements

Target Score: 70-105 Reps

Stimulus: Recovery [RPE 2-3]

Run: For today's stimulus 2:30 or under.

Toes To Bar: Pick a toes to bar variation that allows for double digit reps every round.

The One | Teaching Focus

Core Engagement

Observe athletes' core engagement throughout the movement. They should initiate the movement by engaging their core muscles to lift their legs upward towards the bar.

Strategies

Modifications

400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner

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TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups

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 - 11 minutes)

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400m Jog

Line Drill Warm Up 25’ Each

Knee Pull + Calf Raise
Knuckle Draggers
Inchworm + Pigeon
Hip Openers + Air Squat
Side Shuffle
A Skips
Butt Kicks
High Knees

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

(11 - 21 minutes)

Toes-to-Bar Warm-Up | Tell, Show, Do, Check

0:20 Active Hang
Emphasize maintaining a hollow body position with the core tight and feet slightly in front.
0:20 Hanging Knee Raises
Watch for athletes maintaining control and avoiding excessive swinging.
0:20 Kip Swings
Encourage athletes to keep the core tight and control their rhythm, using the shoulders and lats to drive the swing.
0:20 Kipping Leg Raises
Move to leg raises with straight legs, aiming to lift the feet as high as possible while maintaining core tension.
0:20 Toes-to-Bar (Scaled as Needed)
Watch for athletes engaging the core, using the lats, and avoiding excessive swinging after each rep.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21 - 27 minutes)

Practice Round‍

200m run
5 toes to bar

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27 - 57 minutes)

Look For‍

Run: Athletes should choose a pace that will allow them to come in the door, and immediately get on the bar with no rest.
Toes to bar: Look for athletes to choose a scaling option that will allow them to get in the double digits with full range of motion.

Post Workout Clean Up & Chat (57 - 60)

_{Accessory Work}

Strict Weighted Chin-ups

3-3-2-1-1

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* Rest 2-3 Minutes Between Sets

* Build In Weight

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MINDSET

Maya Angelou

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"When you learn, teach. When you get, give."

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Knowledge and resources should be shared, helping others grow as you have.

Additional Elements

Have questions?

Reach out!

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