Hilltop

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Fri

Feb 21

Hilltop

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Workout

"Hilltop"

For Time

100/80 Calorie Row

50 Thrusters

50 Pull-ups

50 Thrusters

100/80 Calorie Row

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Barbell: (45/35)

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KG | (20/15)

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AGE GROUP

13-15 & 55+ | Same as Class

Open-Games

For Time

100/80 Calorie Row

50 Thrusters

30 Bar Muscle-ups

50 Thrusters

100/80 Calorie Row

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Barbell: (45/35)

For the Coach

Resource Drive

Workout Overview

Stimulus

Today is a challenging pyramid-style workout that might look simple on paper, but the volume of reps accumulates quickly and starts to impact one another. Work deliberately and at a hard, steady pace from the beginning.

Scoring

Score: Time

Movements

Target Score: 15-25 Minutes

Target Loading: Very Light

Stimulus: Lactate Threshold [RPE 6-7]

Row: Choose a row distance that you can complete in 7:00 or less.

Thruster: Weight should be very light and something you can complete within 2-3 sets.

Pull-ups: Choose a pull-up variation/rep number that takes 5:00 or less to complete.

The One | Teaching Focus

Straight Line

A primary fault of the press within the thruster is deviating from a straight bar path. The press is made exponentially more difficult if the athlete fails to pull the chin back in order to press straight off the shoulders. The most efficient way to get from point a to point b is a straight line, that's what we want to coach and encourage today.

Strategies

Row at a pace that is equivalent to your 5k PR pace. This should feel challenging, but you could maintain it for 30 minutes when fresh.

Complete your thrusters in as few sets as possible, breaking as soon as you start to feel your form break down or the speed of reps slow.

Pull-ups should be completed in sets that allow for crisp technique and good form. If kipping, make sure your form remains sound. If doing strict pull-ups, do not take any set to failure. Always leave reps in the tank.

Modifications

100/80 CALORIE ROW

8:00 Time Cap
80/64 Calorie Ski
80/64 Calorie Echo Bike
100/80 Calorie Bike Erg
1,200m Run
6:00 Moderate Effort on Treadmill/Runner

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THRUSTERS

Reduce Reps/Loading
Sub Dumbbells (20/15)s
Wallballs
100 Air Squats

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PULL-UPS

Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

Logistics

The order of the workout matters today, so if you have a large group try to work your lesson plan to run a second group starting behind the first.

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

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General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

2:00 Easy Row
0:30 Banded Lat Stretch (right)
0:30 Banded Lat Stretch (left)
0:30 Ring Handcuff Stretch
0:30 Alternating Spiderman
0:20 Barbell Back Rack Goodmorings
0:20 Barbell Back Rack Elbow Rotations
0:20 Barbell Back Squats

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

(9-21 minutes)

Pull ups | 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
3 Pull ups or workout mod

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Thruster Prep

5-7 Front Squats (Cued Reps)
Focus: Upright torso and depth.
Cue: “Chest tall, elbows high.”
5-7 Push Presses (Cued Reps)
Focus: Timing—hips and legs extend first, then arms press.
Cue: “Legs drive, arms follow.”
Athletes dip and drive on “go,” then reset their stance and bar position between each rep to refine timing.
5-7 Thrusters (Cued Reps)
Focus: Smooth transition through squat, hip extension, and press.
Cue: “Squat, pop, punch.”
Athletes focus on driving out of the squat, fully extending at the hips, and finishing with a strong overhead press in one fluid motion.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round‍

On The Minute x 4:
Odd: 10/8 Calorie Row + 5 Thrusters
Even: 5 Pull-ups + 5 Thrusters

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For‍

Row: 7:00 or less here, while being able to get off the rower and get right to work on the thrusters. Cue athletes to maintain a slower stroke rate in the first row.
Thruster: While these are light, we want to be sure athletes are still moving safely and efficiently, athletes should maintain a stable midline throughout these big sets.
Pull-Up: Look for athletes to maintain full range of motion. Chin should finish over the bar every rep. Encourage athletes that struggle with pull ups to break these into smaller quick sets.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Killer Core

3 Sets:

5 Strict Toes to Bar

15 Side-Lying Crunches (L)

5 Strict Toes to Bar

15 Side-Lying Crunches

*Rest 1-2 Minutes Between Sets

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MINDSET

Bruce Lee

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"Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind."

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Flexibility and adaptability are more sustainable and resilient than rigid strength.

Additional Elements

Have questions?

Reach out!

Back to Home

Fri

Feb 21

Workout

Open-Games

For the Coach

Workout Overview

Stimulus

Scoring

Movements

The One | Teaching Focus

Strategies

Modifications

Logistics

Lesson Plan(0-3 minutes)

General Warm-Up(3-9 minutes)

Specific Warm-Up(9-21 minutes)

Strength(21-33 minutes)

Primer (33-39 minutes)

Workout (39-55 minutes)

Accessory Work

Additional Elements

Have questions?

Lesson Plan
_{(0-3 minutes)}

General Warm-Up
_{(3-9 minutes)}

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

Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

Workout
_{(39-55 minutes)}

_{Accessory Work}