Dasher

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Thu

Dec 26

Dasher

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Workout

“Dasher”

For Time:

1,000 Meter Run

50 Sit-ups, 25 Push-ups

800 Meter Run

40 Sit-ups, 20 Push-ups

600 Meter Run

30 Sit-ups, 15 Push-ups

400 Meter Run

20 Sit-ups, 10 Push-ups

200 Meter Run

10 Sit-ups, 5 Push-ups

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Time Cap: 35 Minutes

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AGE GROUP

Same as class

Open-Games

For Time:

1,000 Meter Run

50 GHD Sit-ups, 50' Handstand Walk

800 Meter Run

40 GHD Sit-ups, 50' Handstand Walk

600 Meter Run

30 GHD Sit-ups, 50' Handstand Walk

400 Meter Run

20 GHD Sit-ups, 50' Handstand Walk

200 Meter Run

10 GHD Sit-ups, 50' Handstand Walk

‍

Time Cap: 35 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

We're alternating between running and bodyweight movements in today's workout. This is a post-holiday workout that is focused on getting quality work rather than hitting extreme intensity.

Scoring

Score | Time

Movements

Target Score | 20:00-30:00

Stimulus | Lactate Threshold [RPE 7]

Run | 5-4-3-2-1 goal finish time for each run.

Sit-ups | Both hands must touch the ground behind your head at the bottom of the sit-up and both hands must touch your feet at the top of the sit-up.

Push-ups | Choose a variation that allows you to complete the first round in under 2:00.

The One | Teaching Focus

Consistency

Look for a consistent form across repetitions.
Address any deviations promptly to prevent the development of poor habits.

Strategies

Modifications

SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

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PUSH-UPS

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

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[MEN] 1,000-800-600-400-200 METER RUN

6:15-5:00-3:45-2:30-1:15 Time Caps
5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
1,250-1,000-750-500-250m Row
1,000-800-600-400-200m Ski
60-48-36-24-12 Calorie Echo Bike
2,500-2,000-1,500-1,000-500m Bike Erg

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[WOMEN] 1,000-800-600-400-200 METER RUN

6:15-5:00-3:45-2:30-1:15 Time Caps
5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
1,125-900-675-450-225m Row
900-720-540-360-180m Ski
50-40-30-20-10 Calorie Echo Bike
2,250-1,800-1,350-900-450m Bike Erg

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)}

(3-9 minutes)

General Flow 0:20-0:30 Each

Arm Circles (Small to Large)
Leg Swings (Front and Side)
Air Squats
Tall Plank
Inchworms
Mountain Climbers
Plank Shoulder Taps
Dynamic Lunges
Scapular Push-Ups
High Knees
Butt Kicks

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

(9-19 minutes)

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Push-Up + Sit-Up | tell, show, do, check

0:20 Elevated Push Ups
Look at elbow position, most athletes will want to keep their arms close for more of a tricep push up. We want athletes to have elbows at a 45 degree angle in order to engage the chest.
0:20 Knee Push Ups
Continue to look at the elbow position as we move to the floor.
0:20 Push Ups
Look for the body position to be tight and maintain a stable midline
0:20 Hollow Body Hold
0:20 Leg Lifts
0:20 Sit Ups
Look for athletes to fully extend their abdomen as they lay back, we want a full range throughout the movement.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

2 Rounds
100m Run
5 Sit Ups
5 Push Ups

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-60 minutes)

Look For

Run | Aim for athletes to run at the fastest pace they can while being able to come in and get right to work.
Sit-Ups | Look for full range of motion, the abdomen fully extends at the bottom and shoulders cross the hips at the top.
Push-Ups | The athlete's elbow position is at 45 degrees, and the body position remains rigid.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Durability

[Sled Push Intervals]:

6x15 Meters

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* Rest 1-2 Minutes Between Sets

* Increase Weight Each Set

* Aim To Increase Total Weight From 12/12

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MINDSET

"Why compare yourself with others? No one in the entire world can do a better job of being you than you."

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Embrace your unique qualities instead of comparing yourself to others; focus on being the best version of yourself.

Additional Elements

Have questions?

Reach out!

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