Gas Pedal

Thu

Sep 5

Gas Pedal

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Workout

"Gas Pedal"

For Time:

[Buy-In]:

200 Meter Farmers Carry

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4 Rounds:

60 Double Unders

30/24 Calorie Bike Erg

15 Toes to Bar

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[Cash-Out]:

200 Meter Farmers Carry

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Dumbbells: (50/35)’s

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Time cap : 30 Minutes

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

We've got a grippy lung burner on the agenda today, so our first impression should be how to do damage control for our forearms and grip from the start. The time under tension will add up quickly if we are not coming in with a plan.

Scoring

Score | Time to complete all work.

Movements

Farmers Carry | About 2:30 or less of work.

Double Unders | Less than 1:00 of work in 1-2 sets.

Calorie Bike | About 2:00 of work.

Toes to Bar | 1-3 sets completed in 1:00 or less.

The One | Teaching Focus

Relaxed Shoulders

With us starting and ending the workout with a carry today, it will tire the shoulders more than we will be ready for. Therefore, we need to try and relax the shoulders on our double unders. We want to think drop the shoulders, and let them stay loose as we go through our sets.

Modifications

DOUBLE UNDERS

Reduce Reps
90 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
180 Meters on Ski Erg
:40 On Any Machine

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30/24 CALORIE BIKE

Reduce Distance
2:00 Time Cap
30/24 Calorie Row
25/20 Calorie Ski
400m Run
2:00 Effort on Air Runner/Treadmill
25/20 Calorie Assault/Echo Bike

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TOES TO BAR

Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups

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FARMERS CARRY

Reduce Loading
Reduce Distance
Sub Kettlebells
2:00 Suitcase Hold
400m Run

Logistics

Be sure to plan your 200m route. You can have athletes do an out and back, or measure inside for them to do a shuttle style.

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 each

Grab DBs
Arm circles
Arm wraps
Truck twists
Quad pulls
Knuckle draggers
Plank hold
Downward dog
Hollow hold
Scorpions
Suitcase hold (right) (one DB by the side)
Suitcase hold (left) (one DB by the side)
Single leg V ups
Farmers hold (both DBs by the sides)
Look for athletes to roll the shoulders back and down
Sit ups
Farmers carry

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

(9-21 minutes)

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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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TTB | tell, show, do, check

:10 dead hang
:10 scap pull ups
5 Jump to hollow
5 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

50m Farmers Carry
15 Double Unders
5/4 Calorie Bike Erg
5 Toes to Bar

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

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Look For

Carry | Athletes should be rolling the shoulder blades back and down as they carry today. Emphasize “big chest” as they walk.
Double under | Encourage athletes to stay relaxed here. The shoulders and grip will be a little tired from the first carry, so the more we can relax, the better we will be set up for the rest of the workout.
Bike | The legs aren't getting super fatigued from anything else today, so we want to look to push the bike.
TTB | Grip will play a big factor on the rig today. Athletes may need to do smaller quick sets to maintain pace. Be sure to encourage them to not let their rest time get away from them.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Aerobic Capacity

Every 5 Minutes x 4 Rounds:

800 Meter Run

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* RPE 5-6

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MINDSET

Jonas Salk

"Intuition will tell the thinking mind where to look next."

Trust your intuition as it can guide your logical thinking toward new insights or solutions.

Additional Elements

Have questions?

Reach out!

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