Goldmember

No items found.

Sun

Dec 22

Goldmember

Download the week Copy Full Page

Copy to clipboard

Workout

"Goldmember"

On the 2:00 x 5 Rounds:

200 Meter Run

Max Strict Pull-ups

‍

Directly Into...

‍

On the 2:00 x 5 Rounds:

250/225 Meter Row

Max Sit-ups

‍

"Sunday Runday"

Run 2-3 Miles

‍

KG | N/A

‍

AGE GROUP

13-15 & 55+ | Same as class

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today's workout is a good day to allow the body to recover, while still getting in some good muscular work. This is meant to be a recovery workout meaning we are not pushing the intensity too much, but focusing on our quality of movement.

Scoring

Score | Total Reps

Movements

Target Score | 125-200 Reps

Stimulus | Recovery [RPE 2-3]

Run | About 1:00 to complete.

Row | About 1:00 to complete.

Strict Pull-Ups | Choose a variation that allows for 6+ reps each round.

Sit Ups | Aim for full range of motion, completing 10+ reps each round.

Strategies

The One | Teaching Focus

Pull the Elbows to the Floor

In our strict pull ups, encourage athletes to pull the elbows down to the floor rather than pulling the chin over the bar. This will force athletes to pull in a straight bar path.

Modifications

200M RUN

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner

‍

250/225 METER ROW

1:30 Time Cap
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
200m Run

‍

STRICT PULL-UPS

Reduce Reps
Banded Strict Pull-Ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent
Ring Rows
Alternating Dumbbell Plank Rows

‍

SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

Logistics

If you are short on rowers, have athletes start on different pieces and switch after the first half.

Lesson Plan
_{(0-3 minutes)}

(0 - 3 minutes)

‍

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

Row (1 minute)
Arm Circles (Small to Large)
Samson Stretch with Overhead Reach
Scorpions
Spiderman Lunges
Inchworms to Plank
Shoulder Taps (in Plank Position)
Lateral Leg Swings
Air Squats
Pull-Up Bar Active Hangs
Hollow Hold
Seal Jacks

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

(9 - 19 minutes)

Strict Pull-Up Warm-Up | Tell, Show, Do, Check

0:20 Scapular Pull-Ups
Emphasize engaging the scapulae to initiate the pull and building shoulder stability.
0:20 Hollow Hold (Hanging from Bar)
Look for athletes to maintain a tight, rigid body with toes pointed and a neutral spine, preparing the core for strict pull-ups.
0:20 Active Hang + Pull-Up Negative
Emphasize slow, controlled movement, ensuring that they maintain tension in the core and lats throughout the descent.
0:20 Banded Strict Pull-Ups or Jumping Pull-Ups (Assisted)
Ensure athletes are using their upper body to pull rather than relying on momentum or assistance.
0:20 Tempo Strict Pull-Ups (3-Second Descent)
Look for proper head positioning (in line with the body), elbows tracking back, and full range of motion—chin over the bar at the top.
0:20 Strict Pull-Ups (Workout Movement)
Watch for smooth movement, neutral spine, and consistent pull-up technique with no kipping or excessive body movement.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19 - 25 minutes)

Practice Round‍

100m Run
3 Strict Pull-Ups
100m Row
6 Sit-Ups

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 45 minutes)

Look For‍

Run | If athletes cannot complete the run in around 1:00, have athletes pull back the distance. This shouldn't need to be a sprint effort, we are looking to target an RPE 2-3.
Strict Pull-Ups | Look for our teaching focus, elbows to the floor.
Row | Focus on the sequence of pull, legs then arms.
Sit-Ups | Look for full range of motion in the sit ups, these are only beneficial if full range of motion is used.

Post Workout Clean Up & Chat (45 - 60)

_{Accessory Work}

VO2 Max

4 Rounds:

4 Minute Bike Erg RPE 7-8]

‍

Rest 1 Minute Between Sets

‍

MINDSET

Ralph Emerson

"It is one of the blessings of old friends that you can afford to be stupid with them."

Long-standing friendships allow you to be yourself without fear of judgment, even in your silliest moments.

Additional Elements

Have questions?

Reach out!

Back to Home

Sun