Heat Of The Moment

Tue

Sep 10

Heat Of The Moment

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Workout

"Heat Of The Moment"

4 Rounds For Time:

400 Meter Run

20 Burpee Pull-ups

1,000/900 Meter Bike Erg

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Rest 1 Minute Between All Stations

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Time Cap: 40 Minutes

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AGE GROUP

13-15 & 55+ | 10 Burpee Pull-Ups

Open-Games

4 Rounds For Time:

400 Meter Run

12 Bar Muscle-ups

30/24 Calorie Echo Bike

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Rest 1 Minute Between All Stations

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Time Cap: 40 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

Long interval work piece today with a full minute rest between all of the movements. While we have some rest built in, we want to find a sustainable and consistent pace for each movement and maintain it until round 4. Can you save some gas to make a bigger push in the final round?

Scoring

Score | Time to complete work, including rest. Add 1s per rep not completed if time capped.

Movements

Run | About 2:00 of work.

Burpee Pull-ups | About 2:00 of work. Smooth, consistent pace.

Bike Erg | About 2:00 of work.

The One | Teaching Focus

Burpee Pull Up Pacing

We have a big chunk of these at a time today. So pacing is important. We want to find a rhythm that will keep us moving through our sets. Use the hands as your pacer today, the quicker they get to the ground the faster we start our next rep.

Modifications

400M RUN

Reduce Distance
2:00 Time Cap
500/450m Row
400/360m Ski
1000/900m Bike
25/20 Calorie Assault/Echo
2:00 Effort on Air Runner/Treadmill

BURPEE PULL-UP

Reduce Reps
Jumping Pull-up From Plate/Box
Burpee to Target
Burpee Only
Jumping Pull-up Only
Burpees + Ring Rows

1000/900 METER BIKE

Reduce Distance
2:00 Time Cap
500/450m Row
400/360m Ski
400m Run
2:00 Effort on Air Runner/Treadmill
25/20 Calorie Echo/Assault

Logistics

Not too much strategy to this one besides knowing your own strengths and weaknesses. If one movement is not as strong as another, we may choose to use the weaker movement as our pacer and hold higher intensity, faster paces on the other movements to keep our working time per round at about 6:00 total, plus our minutes of rest.

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 run
1:00 Bike
0:30 High knees
0:30 Butt kicks
0:30 Leg swings (front to back)
0:30 Inchworm to push up
0:30 Spiderman

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

(9-13 minutes)

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Burpee Pull Up | tell, show, do, check

:10 Deadhang
:10 Scap pull ups
:10 Kips
Focus on a shallow, controlled, tight kip
2x :10 Kip swings
Focus on the swing being controlled by the shoulders/lats
5 Jumping negative pull ups
Sub ring rows if needed
Demonstrate efficient burpee pull up
Jump to kipping option
Jump into strict pull up option
3 Workout reps

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(13-19 minutes)

Practice Round

100m Run
:10 Rest
3 Burpee Pull-ups
:10 Rest
250/225m Bike Erg

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(19-59 minutes)

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‍Look For

Run | Correct time frame, if athletes are not hitting the stimulus time frame, we need to pull back the distance.
Burpee Pull Up | Correct modifications are important here today, so if athletes start to really struggle, be ready with a quick modification.
Bike | When biking meters, we are shooting to stay at a steady pace, we don't want athletes to burn it down here.

Post Workout Clean Up & Chat (59-60)

_{Accessory Work}

Killer Core

[PART A]

3x10 Behind the Head Weighted Sit-ups

[PART B]

3x 1 minute Plank

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Rest 1 Minute Between All Sets

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MINDSET

"As the rest of the world is walking out the door, your best friends are the ones walking in."

True friends stand by you during difficult times, offering support when others might leave.

Additional Elements

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Have questions?

Reach out!

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