Hold Still

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Sun

Mar 9

Hold Still

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Workout

"Hold Still"

15 Rounds For Time:

15-1 Kettlebell Swings (53/35)

1 Rope Climb (15')

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Time Cap: 18 Minutes

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KG | (22.5/15)

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“Sunday Run Day”

Beginner: Run 3.1 Miles (5K)

Intermediate: Run 3.5 Miles

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AGE GROUP

13-15 & 55+ | (35/25)

KG | (15/11)

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a 15 round workout, with descending reps on the swings. Each round athletes will complete one less kettlebell swing. Emphasize athletes to be efficient on their rope climbs in the beginning to avoid excessive fatigue as the workout goes on.

Scoring

Score: Time

Movements

Target Score: 12-18 Minutes

Stimulus: Recovery [RPE 2-3]

Loading Target: Light-Moderate Loading

Kettlebell Swings: Pick variations and weights that allow you to complete kettlebell swings unbroken throughout. Reps go down by 1 each round. Total reps are 120 swings.

Rope Climbs: 0:30 Or less.

The One | Teaching Focus

Hip Extension

Focus on the explosive hip extension at the top of the swing. The power should come from the hips, and the movement should finish with a straight line from the head to the heels.

Check that the glutes are engaged at the top of the swing, with the pelvis fully pushed forward.

Strategies

Modifications

KETTLEBELL SWING

Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings

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ROPE CLIMB

Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope

Logistics

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

0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Arm Circles
0:30 Arm Wraps
0:30 Spidermans
0:30 Downward Dog
0:30 Scorpions
0:30 Push Ups
0:30 Sit Ups

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

(9 - 24 minutes)

KB Swing Prep

:20 Alternating Single Leg Deadlifts
Focus on hinging at the hips while maintaining a flat back.
:20 Kettlebell Deadlifts
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
:20 KB Hip Hinge & Pop
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
:20 KB Russian Swings
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
:20 KB American Swings
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

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Rope Climb Prep

4 Reps ring rows
2 Reps stand to stand
4 Reps jumping rope pull ups
4 Reps jumping rope pull up with knee tuck
5 rep Reach
Standing to reach and grasp
5 rep Tuck
Grasp and tuck knees to chest
5 rep Clamp
Grasp, tuck knees, clamp feet
5 rep Stand
Grasp, tuck knees, camp feet, stand tall
2 Reps workout movement

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(24 - 30 minutes)

Practice Round‍

5 Kettlebell Swings
1 Rope Climb
3 Kettlebell Swings

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 48 minutes)

Look For‍

Kellebell Swing: Look for athletes to keep a stable midline in the overhead position, we want athletes to avoid overarching the low back to compensate for the kettlebell getting overhead.
Rope climb: Clue athletes to lock their feet before tying to stand from their clamp. If athletes do not full lock their feet in, they will end up sliding down as they stand tall.

Post Workout Clean Up & Chat (48-60)

_{Accessory Work}

Durability

10-15 Minutes For Quality:

50' Sled Push [Moderate-Heavy]

30 Second Front Rack Hold*

100' Single Arm Farmers Carry (Each)

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Dumbbell: (70/50)

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MINDSET

Aldous Huxley

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"Experience is not what happens to a man. It is what a man does with what happens to him."

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Life’s value is found in how you respond to experiences, not just in the experiences themselves.

Additional Elements

Have questions?

Reach out!

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