DOUBLED OVER

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Tue

Jul 23

DOUBLED OVER

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Workout

"Doubled Over"

3 Rounds For Time:

80 Double Unders

50 AbMat Sit-ups

30/24 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

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Rest 3 Minutes Between Rounds

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Dumbbell: (70/50)

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Time Cap: 30 Minutes

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KG | (32/22.5)

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Open-Games

3 Rounds For Time:

80 Double Unders

30 Toes to Bar

30/24 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

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• Rest 3 Minutes Between Rounds

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Dumbbell: @dumbbell(70/50)

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Time Cap: 30 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

Big intervals with big rest today, even with a heavier dumbbell at the end we are aiming to hold hard efforts. The key here is going to come down to how good we are at keeping our breathing in a place that lets us keep working at around 80-90%.

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Scoring

Score | Total Time (Including Rest)

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Movements

Double unders | should take 90 seconds or less to complete.

AbMat Sit-Ups | 2:00 or less

Row | 2:00 or less

DB Hang Snatch | unbroken on each arm

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Strategies

The One | Teaching Focus

Stroke Rate (SPM):

Consider the appropriate stroke rate for the training or racing goal. It's almost always the case that we should "row slow to row fast." More power per pull with a SPM of 24-28 is likely the sweet spot. Adjustments may be needed based on the workout objectives.

Ensure athletes are capable of maintaining a consistent stroke rate without sacrificing form.

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Modifications

DOUBLE UNDERS

Reduce Reps
120 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
240 Meters on Ski Erg
1:00 Effort On Any Machine

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SIT-UPS

Reduce Reps
Hollow Rocks

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30/24 CALORIE ROW

Reduce Distance
2:00 Time Cap
25/20 Calorie Ski
30/24 Calorie Bike Erg
25/20 Calorie Echo
400m Run
300m Air Run

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DUMBBELL HANG SNATCH

Reduce Loading
Reduce Reps
Regular Dumbbell Power Snatches
Dumbbell Hang Power Cleans
Plate Ground to Overhead
Kettlebell Swings
Empty Barbell Hang Power Snatches

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Logistics

If your class has more people than rowers, consider starting a second group 3:00 behind the first group.

If we are less confident on the dumbbell snatch while under fatigue and breathing heavy, we will want to aim for specific paces on the first movements that we can maintain, but that let us keep our breathing in a place that allows picking up the dumbbell quicker.

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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

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

(3-9 minutes)

General Flow

0:20 calf stretch (right)
0:20 calf stretch (left)
0:20 upward dog press ups
0:20 spidermans
0:20 row (32 s/m)
0:20 line hops (forward back)
0:20 sit ups
0:20 row (28 s/m)
0:20 line hops (side to side)
0:20 v ups (or single leg v ups)
0:20 row (24 s/m)

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

(9-21 minutes)

Double Unders | tell, show, do, check

Establish position
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
: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

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DB Flow 0:15 Each

DB deadlift (right)
DB deadlift (left)
DB swing (right)
DB swing (left)
DB push press (right)
DB push press (left)
DB hang snatch (right)
DB hand snatch (left)

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

20 Double Unders
10 AbMat Sit-ups
5/4 Calorie Row
3 Dumbbell Hang Snatch (R)
3 Dumbbell Hang Snatch (L)

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(27-57 minutes)

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Look For

Double Under | Look for athletes to keep elbows close to the body, even as they get tired.
Toes to bar | Look for the press down on the bar so that athletes are engaging the lats as they bring the legs up.
Row | Encourage athletes to have a lower stroke rate today. As there are a lot of moving parts in this, so keeping the stroke rate low will allow them to breathe.
Hang Snatch | Look for a strong hip extension before they are pulling the DB overhead.

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Post Workout Clean Up & Chat (57-60)

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_{Accessory Work}

Gun Show

A) 3x10 Wide Grip Pull-ups

B) 60 Alternating Bicep Wall Curls (30 Each Arm)

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* Complete All (A) Before (B)

* Rest 2-3 Minutes Between Pull-up Sets

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Additional Elements

Gun Show

2-3 Supersets For Quality:

10 Dumbbell Chest Flyes

15 Dumbbell Rollbacks

Big Set Push-ups to Box

Rest 2-3 Minutes Between Sets

Have questions?

Reach out!

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