Cakewalk

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Fri

Jan 10

Cakewalk

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Workout

Thrusters

3 Sets:

12 Thrusters

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* Build In Weight To Technical Failure

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"Cakewalk"

For Time:

40-30-20-10 Wallballs

400 Meter Med-Ball Run

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Medicine Ball: (20/14)

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Time Cap: 18 Minutes

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KG | 9/6

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AGE GROUP

13-15 & 55+ | (20/10) to 9'

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KG | 9/4.5

Open-Games

For Time:

40-30-20-10 Wallballs

400 Meter Med-Ball Run

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Medicine Ball: (30/20)

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Time Cap: 18 Minutes

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KG | 13/9

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the first 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. Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM thruster. In part 2, Today’s “Cakewalk” is everything but a cakewalk. This workout quickly challenges your shoulders. Be prepared to switch arms regularly during the run—every 100m segment may be a good strategy.

Scoring

Score: Time

Movements

Target Score: 12-16 Minutes

Stimulus: Lactate Threshold [RPE 6-7]

Wallballs: Choose a medball weight that you can complete in at least sets of 10 reps at a time.

Medball Run: Run with the medicine ball on the shoulder, rotating sides as needed. If you can't complete the run in less than 2:30, reduce the distance. We'd prefer you reduce the distance and run WITH the medball rather than run the full distance WITHOUT the medball.

The One | Teaching Focus

Straight Line

A primary fault of the press within the thruster is deviating from a straight bar path. The press is made exponentially more difficult if the athlete fails to pull the chin back in order to press straight off the shoulders. The most efficient way to get from point a to point b is a straight line, that's what we want to coach and encourage today.

Strategies

For nearly everyone, it will pay off to take small breaks, even if wall balls are easy for you, so you have less shoulder fatigue going into the run. This will allow your runs to be faster and allow you to switch the ball from shoulder to shoulder less frequently.

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Modifications

WALLBALLS

Reduce Reps/Loading/Target Height
Single Dumbbell Thrusters
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
1.5x Air Squats

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400M MEDBALL RUN

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

Logistics

Athletes have to have their own medball today.

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

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General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

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General Flow

2:00 Bike Erg
0:30 Calf Stretch (right)
0:30 Calf Stretch (left)
0:30 Couch Stretch (right)
0:30 Couch Stretch (left)
0:30 Squat Hold
0:30 Alternating Lunge w/ Reach

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

(9-21 minutes)

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Wall balls | tell, show, do, check

Establish set-up
Feet shoulder-width apart.
Hold the medicine ball at chest height with both hands on the sides of the ball.
Elbows pointing down.
5 medball squat
Focus on foot arch and gripping the ground
5 medball push press
Focus on timing of hips and legs extending then pressing the ball
3 Medball thruster
Focus on squat mechanics, foot arch, and gripping the ground
3 Medball thruster
Focus on timing of hips and legs extending then pressing the ball overhead
5 Wall balls

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Thruster Warm Up | Tell, Show, Do, Check

5-7 Front Squats (Cued Reps)
Focus: Upright torso and depth.
Cue: “Chest tall, elbows high.”
Say, “Squat and hold.”
Athletes pause for 1-2 seconds at the bottom to reinforce position before standing.
5-7 Push Presses (Cued Reps)
Focus: Timing—hips and legs extend first, then arms press.
Cue: “Legs drive, arms follow.”
Say, “Set, go, reset.”
Athletes dip and drive on “go,” then reset their stance and bar position between each rep to refine timing.
5-7 Thrusters (Cued Reps)
Focus: Smooth transition through squat, hip extension, and press.
Cue: “Squat, pop, punch.”
Say, “Squat, go!”
Athletes focus on driving out of the squat, fully extending at the hips, and finishing with a strong overhead press in one fluid motion.

Strength
_{(21-33 minutes)}

(21 - 33 minutes)

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Unbroken Sets
Build In Weight To Technical Failure
Aim to complete 3 sets at 55%-65% if athletes know their 1RM

Primer
_{(33-39 minutes)}

(33 -39 minutes)

Practice Round

100m Run
10 Wallballs
100m Medball Run

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39 - 57 minutes)

Look For‍

Wallballs: Encourage athletes to focus on breathing during their wallballs, this will allow them to hold onto sets of 10 or more, and get right back out to their run.
Medball Run: Athletes may struggle here, we want athletes to keep the wallball and scale the distance if needed.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Durability

For Quality:

100-80-60-40-20:

Meter Sled Push (Forward)

Meter Sled Drag (Backwards)

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* Rest 2 Minutes Between Sets

* Add Weight Each Round

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MINDSET

William James

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"The greatest discovery of our generation is that human beings can alter their lives by altering their attitudes of mind."

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Changing your mindset can change your entire life.

Additional Elements

Have questions?

Reach out!

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