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Jan 6

Heads or Tails

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Workout

Front Rack Lunges

3 Sets:

12 Front Rack Lunges

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* 6 Reps Each Leg

* Build In Weight To Technical Failure

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"Heads or Tails"

AMRAP 12:

6 Dumbbell Snatches (R)

6 Dumbbell Goblet Reverse Lunges

6 Dumbbell Snatches (L)

6 Dumbbell Goblet Reverse Lunges

30 Double Unders

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Dumbbell: (50/35)

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KG | 22.5/15

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AGE GROUP

13-15 & 55+ | (35/20)

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KG | 15/9

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. Today we are completing front rack step-back (reverse) lunges, A rough estimate of where you might complete these reps is at 55-65% of your 1RM front squat. In part 2, we're using one dumbbell for today's work. Choose a dumbbell weight that allows for unbroken snatches and lunges throughout.

Scoring

Score: Rounds + Reps

Movements

Target Score: 6-8 Rounds

Stimulus: Lactate Threshold [RPE 6-7]

Dumbbell Snatches: Complete all 6 reps on one arm.

Goblet Reverse Lunges: Hold the dumbbell at your chest with both hands on the top part of the dumbbell. Complete 6 reps total (3 reps each leg).

Double Unders: Should be completed in less than 30 seconds.

The One | Teaching Focus

Front Foot

Today’s focus is on using the front foot to generate power in the barbell reverse lunge. By pressing firmly through the front foot, athletes can engage their quads and glutes more effectively, improving balance and ensuring a strong, stable ascent out of the lunge. This focus helps maintain proper alignment and reduces the risk of shifting weight onto the back foot, which can compromise form and reduce efficiency.

Strategies

The goal is to move through each set of the dumbbell work without setting the dumbbell down. Try transitioning from your last snatch overhead and bring the dumbbell directly to your chest to immediately go into the reverse lunges.

Push the speed on your double unders. This is a workout where you can save time if you're quick with both your transitions and cycle rate.

Modifications

DUMBBELL SNATCH

Reduce Loading/Reps
Alternate Arms
Dumbbell Hang Power Snatches
Plate Ground to Overhead
12 Kettlebell Swings (53/35)
Barbell Hang Power Snatches (95/65)

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DUMBBELL GOBLET REVERSE LUNGES

Reduce Reps/Loading
Sub Kettlebell or Plates (50/35)
Barbell Front Rack Reverse Lunges (95/65)
Hold Dumbbells at Both Sides
Forward Lunges in Place
Walking Lunges
Bulgarian Split Squats

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DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
6 Burpees
5 Calorie Bike Erg
0:20 Moderate-Hard Effort On Any Machine

Logistics

Each athlete should have their own dumbbell today, therefore if you need to sub another piece of equipment due to large class size check our modifications.

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

3:00 Bike Erg
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Jump Rope (Singles)
0:30 Alternating Reverse Lunge w/ Reach
0:30 Inchworm w/ Push-Ups
0:30 Jump rope (Doubles)

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

(9-24 minutes)

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Dumbbell Snatch Warm Up | tell, show, do, check

0:20 Alternating Single DB Deadlift (Light Load)
Look for athletes to drop their hips throughout reps.
0:20 Alternating Single DB Deadlift + High Pull (Light Load)
Emphasize athletes to fully extend the hips before pulling the DB.
0:20 Single DB Push Press (Each Arm) (Light Load)
Look for the finish position: DB stacked over the body, bicep by the ear.
0:20 Alternating DB Hang Snatch (Light Load)
Again, emphasize the hips extending first.
0:20 Alternating DB Snatch (Light Load)
Again, emphasize the hips extending first.
0:20 Alternating DB Snatch (Workout Load)

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Front Rack Reverse Lunge Warm-Up | Tell, Show, Do, Check

6-10 Step-Back Lunges (Bodyweight, Cued Reps)
Focus: Establish a 90/90 angle with the front and back leg at the bottom.
Cue: “Step back, find your angles.”
Call: “Step, hold, reset.”
Athletes step back into the lunge, pause for 1-2 seconds at the bottom to ensure proper angles, then return to standing.
6-10 Step-Back Lunges with Controlled Finish (Bodyweight, Cued Reps)
Focus: Show control at the top before resetting—drive through the front heel and back toe.
Cue: “Drive, stabilize, reset.”
Call: “Step, drive, stand tall.”
Athletes step back into the lunge, return to the starting position only after showing full control at the top.
6-10 Barbell Front Rack Step-Back Lunges (Cued Reps)
Focus: Maintain upright posture and stable core engagement with the barbell in the front rack position.
Cue: “Tall chest, steady step.”
Call: “Set, step, stand.”
With a light barbell, athletes focus on keeping the front rack secure while stepping back, pausing briefly in the lunge, then standing tall.
4-6 Front Rack Reverse Lunges (Bail-Out Practice)
Focus: Demonstrate how to safely bail out of the lunge.
Cue: “Pause, drop, release.”
Call: “Pause, double kneel, bail forward.”
Athletes pause at the bottom of the lunge.
Drop the forward leg to a double kneeling position.
Safely guide the barbell forward off the shoulders to the ground.

Strength
_{(21-33 minutes)}

(24-36 minutes)

6 Reps Each Leg
Build In Weight To Technical Failure
Rough estimate is 55-56% of Your Front Squat

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round‍

3 Snatches, Right Arm
3 Snatches, Left Arm
6 Reverse Lunges
3 Snatches, Right Arm
3 Snatches, Left Arm

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42-54 minutes)

Look For‍

Dumbbell Snatches: Watch for athletes to stand all the way up before pulling the dumbbell overhead. We want the power to come from the hips and legs.
Goblet Reverse Lunge: Look for our teaching focus here, athletes are driving through the front leg as they stand tall.
Double Unders: These reps should be unbroken, athletes should not struggle too much here as this is a break from the weighted movements.

Post Workout Clean Up & Chat (54-60)

_{Accessory Work}

VO2 Max

On the 2:00 x 10 Sets:

18/14 Calorie Echo Bike

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* Score Slowest Round

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MINDSET

Albert Einstein

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"The only way to escape the corruptible effect of praise is to go on working."

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Don’t let praise distract you; keep working towards your goals.

Additional Elements

Have questions?

Reach out!

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