Hold Up, Wait A Minute

Tue

Aug 6

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Workout

"Hold Up, Wait A Minute"

3 Rounds:

25 Burpees Over Rower

50 Wallballs (20/14)

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Into...

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150/120 Calorie Row

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Performed As:

2 Minute Work

1 Minute Rest

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Time Cap: 35 Minutes

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KG | (9/6)

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Open-Games

Same as class.

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For the Coach

Resource Drive

Workout Overview

Stimulus

We get into the spicy zone quickly today, with some back to back pressing movements into a nice long effort pulling movement. Coming into this one with a strategy for both the wallball and the burpees will be key with the interference of these. Even with a 1:00 rest between efforts, those lungs and triceps will light up early.

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Scoring

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

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Movements

Burpees Over Rower | About 2:00 of work per set.

Wallballs | Weight should allow for 10+ reps

Calorie Row | Aiming for a 15/12 calorie per minute pace for men and women respectively.

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The One | Teaching Focus

Stay low on the burpees

Stay low on the burpees over the rower as best you can and find a pace that will let you keep moving, even when your arms are under fatigue. We can use these as our pacer and a place to "catch" our breath.

Modifications

BURPEES OVER ROWER

Reduce Reps
Burpees with Lateral Hop
Regular Burpees
25/20 Calories On Any Machine

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WALLBALLS

Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Empty Barbell Thrusters
75 Air Squats

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150/120 CALORIE ROW

Reduce Reps
120/100 Calorie Ski
150/120 Calorie Bike Erg
120/100 Calorie Echo/Assault Bike
4x2:00 Moderate-Hard Efforts on Air Runner/Treadmill

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Logistics

The workout is performed as 2:00 / 1:00 off. Be sure to have your time frames ready to call out as athletes are working so they know when to stop and start.

Sharing rowers for todays workout is really difficult, so if you need to use different machines, have the conversions ready.

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

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

(3-9 minutes)

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General Flow

0:30 downward upward dogs
0:30 pigeon (right)
0:30 pigeon (left)
0:20 samson (right)
0:20 samson (left)
0:30 bottom of squat hold

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Row warm up

0:20 easy pace
0:20 moderate pace
0:20 hard pace
0:20 moderate pace

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

(9-19 minutes)

Wall ball | tell, show, do, check

5 medball deadlift
5 medball squat clean
Focus on timing of full extension before pulling under the ball.
5 medball push press
Focus on timing of full extension before pressing the ball overhead
5 medball thruster
Focus on timing of full extension

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Burpee over rower | tell, show, do, check

3 step back, step up burpees + step over rower
3 step back, step up burpees + jump over rower
Teach the foot work to jump over the rower. The most common is to cross the outside foot over first.
3 jump back, step up burpees + jump over rower
This is typically the most efficient for a workout like today with a bigger rep scheme, the step up allows for better pacing and controlled breathing.
3 burpees over rower (quick)
Emphasize athletes to stay low to the rower, to keep reps efficient.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

:20 Burpees Over Rower
:10 Transition
:20 Wallballs (Aiming for ~15 Reps)
:10 Transition
:20 Calorie Row (Aiming for 4-5 Calories)

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(25-60 minutes)

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‍Look For

Burpees | look for athletes to stay low, and move consistently
Wallball | look for hips to extend first, the shoulders will be fatigues so try to save them as much as possible
Row | leg drive, athletes need to drive hard with the legs before they finish with the arms.

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Post Workout Clean Up & Chat (60)

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_{Accessory Work}

Killer Core

For Quality:

50-40-30-20-10 Medicine Ball Twists

50-40-30-20-10 Front Plank Seconds

Additional Elements

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Have questions?

Reach out!

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