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Sat

Aug 31

Hansel & Grettel

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Workout

"Hansel & Grettel"

AMRAP 30: 

45 Burpee Box Jumps (24""/20"") 

45/36 Calorie Row 

45 Clean & Jerks (135/95) 

45/36 Calorie Row 

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SEE NOTE FOR INDIVIDUAL VERSION 

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KG | (61/43)

Open-Games

1 Round: 

30 Clean & Jerks 

30 Bar-Facing Burpees 

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Directly Into...

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1,500/1,350 Meter Row 

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Directly Into...

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10 Rounds: 

3 Clean & Jerks 

3 Bar-Facing Burpees

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Barbell: @weight(135/95)

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Time Cap: 25 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a team of three workout that may look a little familiar.  With a spin on Hansel and Grettel, you and your team can work through splitting the work as needed.  Since it is one work / two rest, we want to keep the intensity high.  So, switch out partners when you start to feel yourself slowing down!

Scoring

Score | Rounds + reps.

Movements

Clean & Jerk | Weight should be something you can complete at minimum in fast single

Bar-Facing Burpees | Smooth working pace here.

Row | Around 3:00.

The One | Teaching Focus

Hip Drive

We want to emphasize a strong hip drive on our clean and jerks today.  Both in the cleans and the jerks we are looking for the hips to fully open before they pull under the bar.

We also want to see a strong drive in our row today.  Big leg drive, then pull.

Modifications

CLEAN AND JERK

Reduce Loading 
Reduce Reps
Power Clean Only 
Push Jerk Only
Sub Dumbbells
Kettlebell Swing

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BAR-FACING BURPEES

Reduce Reps
Bar-Facing Burpees (With Step Over)
Lateral Barbell Burpees
Regular Burpees

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ROW

Sub Bike/ski/run

Logistics

1 Round: 

30 Clean & Jerks 

30 Bar-Facing Burpees 

‍

Directly Into...

‍

1,500/1,350 Meter Row 

‍

Directly Into...

‍

10 Rounds: 

3 Clean & Jerks 

3 Bar-Facing Burpees 

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Barbell: @weight(135/95) 

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Time Cap: 25 Minutes 

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)

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Partner “rowling” game

  • 3-4 rounds
  • Partners try to land on exactly 100m
  • Combine their difference, and do that amount of burpees

Specific Warm-Up
(9-21 minutes)

(9-19 minutes)

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Burpee Box Jump | tell, show, do, check

  • 0:20 Step back burpee + box step up
  • 0:20  Jump back burpee + box step up
  • 0:20 Box jumps
  • 0:20 Burpee box jumps

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Power Clean & Jerk | tell, show, do, check

  • Establish power clean set up
  • Hip-width stance 
  • Hands just outside shoulders with full grip on the bar 
  • Bar in contact with shins 
  • Hips down 
  • Shoulders slightly over the bar
  • 3 High hang power cleans
  • Emphasize being quick under the bar, fast elbows
  • 3 Hang power cleans
  • Look for athletes to fully extend the hips, before being fast under the bar.
  • 3 Power cleans
  • Look for both the hip extension, and speed under the bar.
  • 3 Push press
  • Emphasize leg drive
  • 3 Push jerks
  • Look for sound catch position
  • 3 clean and jerks

Strength
(21-33 minutes)

N/A

Primer
(33-39 minutes)

(19-25 minutes)

Practice Round

  • Each partner
  • 5 Burpee box jumps
  • 7 cal row
  • 5 clean and jerks

Break

Workout adjustments if needed

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Workout
(39-55 minutes)

(25-55 minutes)

Look For

  • Burpee box jump | consistent movement.  If we are moving, we are winning.  The more efficient we can be on our reps, the better we can stay moving. 
  • Row | Stong leg drive.  Athletes should be driving and extending the legs before pulling the arms.
  • Clean and jerk | athletes should be able to cycle the barbell quickly today.  If they are struggling to do so, they should scale the load.

Post Workout Clean Up & Chat (55-60)

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Accessory Work

Killer Core 

3 Giant Sets: 

7 Strict Toes to Bar

14 Weighted AbMat Sit-ups 

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Rest 2 Minute Between Giant Sets 

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MINDSET

Lao Tzu 

"Be the chief but never the lord."

Lead with humility and guide others, but don't dominate or impose your will on them.

Additional Elements

Have questions?

Reach out!

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