Goat Day or First Hand

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Thu

Feb 27

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Workout

"Goat Day"

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

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-Or-

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"First Hand" [Optional EMOM]

On the Minute x 20:

Minute 1: Bike Erg Calories

Minute 2: AbMat Sit-ups

Minute 3: Double Unders

Minute 4: Rest

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AGE GROUP

13-15 & 55+ | Same as Class

Open-Games

Same as Class

For the Coach

Resource Drive

Workout Overview

Stimulus

During Open weeks we offer two options for today Goat Day or an optional EMOM. The lesson plan today will be written for the Optional EMOM, but you can still utilize the general warm up if you choose to do Goat Day. Goat days are programmed the Thursdays before the Open announcement. This is a chance for you to pick two of your weaker movements you'd like to work on in an EMOM format. (Example: min 1: 30 Double Unders, min 2: 8 Toes to Bar). In the Option EMOM, Today's workout is a chance to get in some quality movement, breathe, and sweat a little. Work at a moderate pace, around RPE 5-6.

Scoring

Score: Total Reps

Movements

Target Score: 300-500 Reps

Stimulus: Lactate Threshold [RPE 5-6]

Bike: You can choose which type of bike to use.

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. Aim for at least 15+ Reps.

Double Unders: This is a great chance to practice double unders for those who want the work, as the time is capped at 1:00 per round.

The One | Teaching Focus

Double Unders

Today is a great day to focus on doubles athletes. Encourage them to practice a few things.

Relaxed shoulders, the wrist should be the mover not the whole arm.

Jump tall, we do not want to see any piking or donkey kicking in the jump.

Strategies

Modifications

BIKE

Row
Ski
Treadmill/Runner

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SIT-UPS

Hollow Rocks
Tuck Crunches

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DOUBLE UNDERS

Single Unders
Plate Hops
Burpees
Calories on Any Machine

Logistics

Have athletes start on a different station if bikes are all full, or you can sub out a different machine for the bike.

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

3:00 Bike
0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Downward + Upward Dogs
0:30 Spiderman Stretch
0:30 Calf Raises

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

(9-19 minutes)

Sit Up Prep

0:20 Hollow Hold
0:20 Lying Leg Raises
0:20 Penguin Taps
0:20 Sit Ups

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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 Backwards Jump Rope
Athletes turn the rope backwards, encourage athletes to try and test their 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

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

10 Calorie Bike
5 Sit-ups
10 Double Unders

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-45 minutes)

Look For‍

Bike Erg: Steady effort, encouraging athletes to have smooth pedal strokes by pulling the pedals in the bottom.
Sit Ups: Look for athletes to fully open the abdomen in the bottom of the rep before sitting up. This ensures we are using all of the midline to sit up.
Double Unders: Look for our teaching focus points today.

Post Workout Clean Up & Chat (45-60)

_{Accessory Work}

Run Conditioning

3 Rounds:

600 Meter Run, Rest 1:30

400 Meter Run, Rest 1:00

200 Meter Run, Rest 0:30

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* Performed At RPE 7-8

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MINDSET

Marcus Aurelius

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"Everything that happens happens as it should, and if you observe carefully, you will find this to be so."

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Accept life’s events as they come; they often happen for a reason, even if it’s not immediately clear.

Additional Elements

Have questions?

Reach out!

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