Cut Backs

No items found.

Tue

Mar 4

Cut Backs

Download the week Copy Full Page

Copy to clipboard

Workout

Strict Pull-up

5 Sets [Building In Weight]:

2 Strict Pull-ups at 75-85%

‍

Rest 1-2 Minutes Between Sets

‍

"Cut Backs"

On the 1:30 x 10 Sets:

10-1 Pull-ups

30 Double Unders

Max Calorie Row

‍

AGE GROUP

13-15 & 55+ | Same as Class

Open-Games

On the 1:30 x 10 Sets:

10-1 Chest to Bar Pull-ups

30 Double Unders

Max Calorie Row

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the first week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages. These sets are intended to be completed between 75-85% of your 1RM strict weighted pull-up. If you do not know what that is, go off of feel and work up to challenging but doable sets of doubles. In part 2, we're working through pull-ups and double unders at the start of each set and then using the remaining time to accumulate as many calories on the rower as we can. There is no rest between sets. Choose pull-up and double-under variations that allow for at least half the time on the rower each round (45 seconds).

Scoring

Score: Total Calories

Movements

Target Score: 100-200 Calories

Stimulus: VO2 Max [RPE 7-8]

Pull-ups: Decrease the pull-ups by 1 rep each round. Aim to complete these in as few sets as possible and in no more than 3 sets. If 55 total pull-ups are too many for you, choose a set number of pull-ups to complete each round (ex: 4 reps across = 40 total reps).

Double Unders: Less than 0:30.

Row: Athletes should have at least 0:45 to row each round.

The One | Teaching Focus

Scapular Engagement

Emphasize scapular retraction and depression before initiating the pull-up. Athletes should engage their shoulder blades by pulling them down and back.

Strategies

Focus on quick transitions. This is a fast-paced workout so you should not be slowed down too much by any movement.

If the pull-ups are holding you up, reduce the reps or difficulty to allow you to hit the intended stimulus. You can pick a set number each round or complete a ladder like so: 6-6-6-6-6-5-4-3-2-1

Before the workout begins, practice getting in and out of the rower as efficiently as possible. Keep the foot straps loose enough so that you can slide your feet in and out without adjusting the straps each time.

Modifications

PULL-UPS

Choose a set number of reps across (i.e. 4 reps)
Jumping Pull-ups
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

‍

DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
6 Burpees
0:30 Effort On Any Machine

‍

ROW

Ski
Bike Erg
Echo Bike
Treadmill/Runner

Logistics

Sharing rowers can get difficult with the time on the rower increasing as rounds go on. We recommend offering a second machine if needed.

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

2:00 Easy Row
0:30 Downward Dog + Foot Pedal
0:30 Child’s Pose
0:30 Mountain Climbers
0:20 Dead Hang
0:20 Supinated Dead Hang
0:20 Active Hang

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

(9-21 minutes)

‍

General Double Under Warm Up

:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Alternating Feet:
Focus on enhancing footwork and coordination.
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

‍

Strict Pull-Up Prep

0:10 Dead hang
0:10 Scap Pull Ups
10 Banded Lat Pull Downs
5 Negative Pull Ups
Add Bands if needed
3 Body Weight Strict Pull Ups
Add Band if needed

Strength
_{(21-33 minutes)}

(21-36 minutes)

15:00 Minutes to allow athletes to warm up to their first set, then complete their 5 sets of 2.
All 5 sets should be completed within 75%-85%, if athletes feel up to building within the range they can. Those that feel it's already too heavy or struggling with form, encourage them to stay at the same weight across the sets.

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

2 Rounds:
3 Pull-ups
10 Double Unders
5 Calorie Row

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42-57 minutes)

‍Look For‍

Pull Ups: Look for athletes to choose a correct rep scheme in the beginning that allows them to get to the rower with at least 45 seconds.
Double Unders: These reps should take less than 30 seconds each time, and ideally completed unbroken. If athletes are not proficient in double unders, scale back their reps.
Row: Athletes should be holding 7-8 effort here, knowing there is no rest between rounds. They should aim to hold the same cal/hr pace every time they get to the rower.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Killer Core

5 Rounds For Quality:

10-8-6-4-2 Barbell Rollouts

30 Second Side Plank (R)

30 Second Side Plank (L)

‍

MINDSET

Mary Kay Ash

‍

"Aerodynamically the bumblebee shouldn't be able to fly, but the bumblebee doesn't know that so it goes on flying anyway."

‍

Don’t let limitations, whether real or perceived, stop you; believe in your ability to achieve the impossible.

Additional Elements

‍

Have questions?

Reach out!

Back to Home

Tue