Fuse Box

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Sun

Nov 24

Fuse Box

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Workout

"Fuse Box"

AMRAP 20:

30 Sit-ups

20 Box Jumps (24"/20")

1,000/900 Meter Bike Erg

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"Sunday Runday"

Run 2-3 Miles

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KG | N/A

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AGE GROUP

13-15 & 55+ | Same as class

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

This 20-minute AMRAP is a mix of core work, plyometrics, and cardio. The sit-ups will engage your core, while the box jumps will elevate your heart rate and challenge your explosiveness. The Bike Erg caps off each round, testing your endurance. The key to success is maintaining a steady pace and transitioning smoothly between movements. Stay consistent on the sit-ups and box jumps, and push hard on the Bike Erg to maximize your rounds!

Scoring

Score | Rounds Plus Reps

Movements

Sit Ups | Unbroken set, 1:00 respectively.

Box Jumps | Around 1:00 respectively.

Bike | 2:15 or less.

Strategies

The One | Teaching Focus

Landing Soft on Box Jumps

Today’s focus is on landing softly during box jumps to promote control, reduce impact, and prevent injury. Soft landings help absorb the force through your legs and maintain stability, protecting your joints and ensuring a safer and more efficient movement. Proper landing technique allows for smoother transitions between jumps and better overall control.

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Modifications

SIT UPS

Reduce Reps
Hollow Rocks

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BOX JUMPS

Reduce Reps
Reduce Box Height
Box Step-Ups
30 Squat Jumps
Reverse Lunges

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1000/900M BIKE

2:30 Cap
500/450m Row
400/375m Ski
25/20 Echo Bike
30 Burpees
15 Shuttle Runs

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 - 12 minutes)

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General Flow 0:30 each

Samson Stretch
Scorpions
Easy Bike
Downward Dog
Spiderman Lunges
Bootstraps
Easy Bike
Box Step-Ups (Alternating Legs)
Box Step-Downs
Vertical Jumps (Max Height)
Easy Bike
Cossack Squats
Good Mornings
Box Jump

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

(12 - 22 minutes)

Sit up | tell, show, do, check

0:20 leg raises
Lying on the back, keeping the legs straight
0:20 russian twists
Athletes should be keeping the core squeezed through all reps
0:20 hollow body rocks
Cue athletes to push the low part of the back into the ground, and feet squeezed
0:20 ab mat sit ups
Look for full range of motion. As athletes go back they should get a full stretch in the midline, and squeeze the abs tight as they sit all the way up.

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Bike | tell, show, do, check

Cadence warm up
0:30 each
80-84 RPM
Focus on 1k/split
85-90 RPM
Decrease 1k/split time
90-94 RPM
Decrease 1k/split time

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(22 - 28 minutes)

Practice Round

5 Sit Ups
3 Box Jumps
200m Bike

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(28 - 48 minutes)

Look For‍

Sit Ups | Look for full range of motion, the shoulder blades should touch the ground, and shoulders cross the hips at the top.
Box Jumps | Looking for a soft landing, todays teaching focus.
Bike | Smooth effort that allows us to get off the bike and right back to work on the sit ups.

Post Workout Clean Up & Chat (48 - 60)

_{Accessory Work}

Posterior Pump

3 Super Sets:

10 Single Leg Hip Thrusts (Each)

15 Dumbbell RDL

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Rest 1 Minutes Between Super Sets

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MINDSET

Confucius - "Choose a job you love, and you will never have to work a day in your life."

When you find passion in your work, it no longer feels like a chore but becomes a fulfilling part of your life.

Additional Elements

Have questions?

Reach out!

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