Bob The Builder

No items found.

Wed

Jan 22

Bob The Builder

Download the week Copy Full Page

Copy to clipboard

Workout

"Bob The Builder"

On the 3:00 x 7 Rounds:

400 Meter Run

12 Pull-ups

‍

AGE GROUP

13-15 & 55+ | Same as Class

Open-Games

On the 3:00 x 7 Rounds:

400 Meter Run

7 Bar Muscle-ups

For the Coach

Resource Drive

Workout Overview

Stimulus

Choose a run distance that takes less than 2:00 to complete and pull-up rep number that you can do unbroken each time. We're looking for fast rounds that take under 2:15 to complete, giving you 0:45 of rest between rounds. Your score is your slowest round, so pick a pace from the beginning that you think you can replicate each round.

Scoring

Score: Slowest Round

Movements

Target Score: 1:45-2:15

Stimulus: VO2 Max [RPE 7-8]

Run: 2:00 or Less

Pull-Up: Unbroken sets.

The One | Teaching Focus

Core Engagement In Pull-Ups

Emphasize the importance of core engagement throughout the movement. A tight core provides stability and helps prevent excessive swinging.

Strategies

Today's pacing should be challenging and fast-paced. We aren't going ALL OUT, but this should be above a sustainable pace, requiring rest in order to complete the next round in the same amount of time.

An RPE 7-8 is as fast as your mile PR pace and up to 1:30 slower.

Modifications

400M RUN

2:15 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate-Hard Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

‍

PULL-UPS

Reduce Reps
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

‍

COLD WEATHER SUB

Any of the Run Modifications
40 Box Step-ups
150 Double Unders / 200 Single Unders
100 Mountain Climbers (Per Side)

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

0:30 Calf Stretch (right)
0:30 Calf Stretch (left)
0:30 Alternating Lunge With Reach
0:20 Leg Swings (right)
0:20 Leg Swings (left)
0:20 Knuckle Draggers
0:20 Gate Openers
0:20 Pogo Hope
100m Run

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

(9-19 minutes)

Pull Up | tell, show, do, check

0:10 Dead Hang
0:10 Mixed Grip Hang
0:10 Mixed Grip Hang
0:10 Palms Up Grip
0:20 Scapular Pull-Ups
Emphasize initiating movement from the scapula to prepare the shoulders for the dynamic motion of kipping.
0:20 Hollow & Arch Swings
Ensure they maintain tight, controlled movements, focusing on core engagement and smooth transitions.
0:20 Kipping Swings
Watch for athletes generating momentum through the shoulders and core, while avoiding any excessive bending of the knees or wild swinging.
0:20 Small Kipping Pull-Ups
Encourage athletes to initiate a small pull-up at the top of their kip, focusing on maintaining tension in the core and shoulders.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

On The Minute x 3:
100m Run
3 Pull-ups

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-46 minutes)

Look For‍

Run: Today's time target is important, athletes need to be able to come in from the run in 2:00 or less. Scale athletes if they start falling out of the time frame.
Pull-Ups: Look for athletes to stay tight and engaged on their pull-ups.

Post Workout Clean Up & Chat (46-60)

_{Accessory Work}

Gun Show

[PART A]

3 Sets:

100' Pizza Plate Carry

‍

[PART B]

3 Sets For Quality:

30 Banded Hammer Curls

‍

Rest 1 Minute Between All Sets

‍

MINDSET

Sue Patton Thoele

‍

"Deep listening is miraculous for both listener and speaker. When someone receives us with open-hearted, non-judging, intensely interested listening, our spirits expand."

‍

Listening deeply and without judgment can profoundly impact both the speaker and the listener, fostering connection and understanding.

Additional Elements

Have questions?

Reach out!

Back to Home

Wed