Brownie Points [TEAM VERSION]

No items found.

Sat

Feb 1

Download the week Copy Full Page

Copy to clipboard

Workout

Bench Press

3 Sets:

3 Bench Press

‍

* Build In Weight To Technical Failure

‍

"Brownie Points" [TEAM VERSION]

[TEAMS OF 3]

On the 6:00 x 3 Rounds:

50 Synchro Sit-ups

"X" Bodyweight Reps

Max Calorie Team Row

‍

Pick One:

A) 30 Push-ups

B) 15 Burpees

C) 10 Wall Walks

‍

AGE GROUP

13-15 & 55+ | Same as class

Open-Games

5 Rounds x AMRAP 3:

300/270 Meter Row

20 GHD Sit-ups

Max Bodyweight Reps

‍

Rest 1 Minute Between Rounds

‍

Round 1: Wall Walks

Round 2: Strict Handstand Push-ups

Round 3: Kipping Handstand Push-ups

Round 4: Burpees

Round 5: Push-ups

For the Coach

Resource Drive

Workout Overview

Stimulus

In Part1, This is the fourth week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. In part 2, Today is a fun twist on a team workout. We are looking to be synchronized at the top of our sit ups. Each teammate can choose whatever bodyweight movement they would like. They can do the same one every round, or a different one, but all are designed to take around 1:00-1:30 to complete. The first teammate done with their reps can advance to the rower.

Scoring

Score: Total Calories

Movements

Target Score: 100-300 Calories

Stimulus: VO2 Max [RPE 7-8]

Sit Ups: About 2:00, Synchro at the top of each rep.

Bodyweight reps: 1:00-1:30, each teammate can choose their own movement.

Row: One team member at a time on the rower.

The One | Teaching Focus

Bar Path

Bar should travel in a slight arc from chest to overhead.

Ensures efficiency and protects the shoulders.

Strategies

Modifications

SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

‍

PUSH-UPS

Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press

‍

BURPEES

No Push-Up Burpee
2x Mountain Climbers
2x Air Squats
Box Jumps
Shuttle Runs (1 rep = 10m)

‍

WALL WALKS

Scaled Wall Walks (Hands Stay, Feet Walk Up Wall)
3x Double Dumbbell Strict Presses
3x Plank Shoulder Taps

‍

ROW

Sub Bike, Ski, Run

Logistics

INDY VERSION

5 Rounds x AMRAP 3:
300/270 Meter Row
30 AbMat Sit-ups
Max Bodyweight Points

Rest 1 Minute Between Rounds

Push-ups: 1 Point
Burpees: 3 Points
Wall Walks: 5 Points

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

1:00 Row
0:20 Tall Plank
0:20 Downward Dog
0:20 Plank Shoulder Taps
0:20 Tempo Push-Ups
0:20 Quick Ups
0:20 Push-Ups
0:20 Burpees
1:00 Wall Walk Practice

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

(9-21 minutes)

‍

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)

Build In Weight To Technical Failure
Aim for ~80-85% of 1RM
Rest 2-3 Minutes Between Sets

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

10 Sit Ups
10 Push-ups, or 5 Burpees, or 2 Wall walks
0:20 Row Each

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39-57 minutes)

Look For

Sit Ups: Target here is 2:00, be sure athletes scale reps if needed to hit the target.
“X” Movements: This is a great day for athletes to work wall walks if they want to, in all of our movements we should remain tight in the core and engaged.
Row: Athletes get to switch out as they want to here, so encourage a hard effort.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Banded Pull Aparts

For Quality:

200 Banded Pull Aparts

‍

MINDSET

Louis Pasteur

‍

"Let me tell you the secret that has led me to my goal: my strength lies solely in my tenacity."

‍

Perseverance is key to achieving your goals; staying determined in the face of obstacles is what leads to success.

Additional Elements

Have questions?

Reach out!

Back to Home

Sat