Half Past

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Sun

Mar 30

Half Past

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Workout

"Half Past"

AMRAP 2 x 15 Rounds:

200 Meter Run

Max Distance Bike Erg

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RECOVERY [RPE 2-3]

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"Sunday Runday"

Beginner: Run 2 Miles

Intermediate: Run 3 Miles

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Score: Completed

Target Stimulus: Zone 2 [RPE 2-4]

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AGE GROUP

13-15 & 55+ | Same as Class

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Choose a run distance that takes about 1 minute, leaving about 1 minute for the bike. Keep the monitor going the whole time.

Scoring

Score: Bike Meters

Movements

Target Score: 6,000-9,000 Meters

Stimulus: Recovery [RPE 2-3]

Run: About 1 Minute

Bike: About 1 Minute to accumulate meters. Need to hit at least 400m each round to hit the target score.

The One | Teaching Focus

Pedal Technique

Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
Encourage pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.

Strategies

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
16 Shuttle Runs (1 rep = 10m)
15 Burpees

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BIKE ERG

Sub any other machine

Logistics

If athletes are short on bikes, have a second group start 1 minute behind the first.

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

200m Jog
0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Arm Circles
0:30 Inchworms
0:30 Knee Pulls
0:30 Hip Openers
0:30 Calf Stretch (right)
0:30 Calf Stretch (left)

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

(9 - 14 minutes)

Bike Erg Prep

0:30 Damper @ 0
0:30 Damper @ 2
0:30 Damper @ 4
0:30 Damper @ 6
0:20 Damper @ 8
0:10 Damper @ 10
Focus on athletes keeping steady strokes, and pulling the pedals in the bottom of the stroke.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(14 - 20 minutes)

Practice Round‍

EMOM 2
100m Run + Bike

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(20 - 50 minutes)

Look For‍

Run: Look for athletes to choose a distance that does not force them into giving max effort to make it to the bike. This is a recovery stimulus, therefore athletes should not be having to over work on the run.
Bike: athletes should only bike at a as hard of a pace that allows them to get off and hit the same stimulus on the run each round.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Gun Show

10 Sets:

10 Barbell Curls

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Rest 30 Seconds Between Sets

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MINDSET

Byron Pulsifer

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"Many people think of prosperity that concerns money only to forget that true prosperity is of the mind."

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True wealth lies in a rich and healthy mindset, not just in material possessions.

Additional Elements

Have questions?

Reach out!

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