Interstellar

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Apr 19

Interstellar

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Workout

"Interstellar" [TEAM VERSION]

[TEAMS OF 2]

On the 7:30 x 4 Rounds:

P1: 1k/900 Meter Row

P2: 800 Meter Run

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Into...

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Max Team Reps

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Round 1: Toes to Bar

Round 2: Wallballs (20/14)

Round 3: Push-ups

Round 4: Rope Climbs (15')

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* Alternate Row/Run With Partner Every Round

* Both P1+2 Must Be Done With Meters To Advance

* One Partner Works At A Time On Max Reps

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AEROBIC POWER [LACTATE THRESHOLD]

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KG | (9/6)

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AGE GROUP

13-15 & 55+ | (20/10) to 9'

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KG | (9/4)

Competitor

AMRAP 30:

30 Wall Walks

60 Toes to Bar

90 Wallballs (30/20)

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Every 2 Minutes [Starting at 0:00]

200 Meter Run

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KG | (13.5/9)

For the Coach

Resource Drive

Workout Overview

Stimulus

Today, each partner will start on a different machine and switch at the completion of each round (2x each machine). Once both partners have completed the designated meters, they will advance to the “max rep” movement. One partner will work at a time through these movements, switching however.

Scoring

Score: Reps

Movements

Intended Intensity: RPE 7-8

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 230-415 Reps

Row/Run: These should take 4-5 minutes to complete.

“Max Reps”: Athletes should have about 2:30-3:30 to accumulate reps, Choose variations that allow for 5+ reps at a time.

The One | Teaching Focus

Sequence

Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

Strategies

Modifications

TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups

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WALLBALLS

Reduce Reps/Loading/Target Height
Double Dumbbell Thrusters (25/15)s
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
120 Air Squats

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PUSH-UPS

Reduce Reps
Box Push-Ups (Hands Elevated)
240 Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press

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ROPE CLIMBS

Reduce Height
Lay to Stand Climb
Strict Pull-Ups
Ring Rows
Toes To Bar
Alternating Dumbbell Plank Rows (Renegade Row)

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1,000/900 METER ROW

5:00 Time Cap
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
800m Run
4:00 Moderate Effort on Treadmill/Runner
64 Shuttle Runs (1 rep = 10m)

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800M RUN

5:00 Time Cap
1,000/900m Row
60/48 Calorie Row
800/720m Ski
50/40 Calorie Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
60/48 Calorie Bike Erg
4:00 Moderate Effort on Treadmill/Runner
64 Shuttle Runs (1 rep = 10m)

Logistics

"Interstellar"

AMRAP 30:
40 Toes to Bar
80 Wallballs (20/14)
120 Push-ups

Every 2 Minutes [Starting at 0:00]
200 Meter Run

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

0:20 Jumping Jacks
0:20 Upward Dog Press Ups
0:20 Hollow Hold
0:20 Pogo Hops
0:20 Active Hang
0:20 Strict Knee Raise
0:20 Tall Plank
0:20 Kip Swings
0:20 Kipping Knee Raises
0:20 Push-Ups
0:20 Toes To Bar

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

(9-21 minutes)

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Rope | tell, show, do, check

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

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Wall balls | tell, show, do, check

Establish set-up
Feet shoulder-width apart.
Hold the medicine ball at chest height with both hands on the sides of the ball.
Elbows pointing down.
5 medball squat
Focus on foot arch and gripping the ground
5 medball push press
Focus on timing of hips and legs extending then pressing the ball
3 Medball thruster
Focus on squat mechanics, foot arch, and gripping the ground
3 Medball thruster
Focus on timing of hips and legs extending then pressing the ball overhead
5 Wall balls

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

100m Run + 150m Row
5 Reps of each movement

Break

Workout Q&A

Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For‍

Run/Row: Encourage athletes to move at as hard of an effort that will allow them to get straight to work on the max reps, and have a repeatable effort.
“Max Reps”: Encourage athletes to not go to failure on floor movements, choose sets and variations that will allow them to accumulate reps throughout the time.

Post Workout Clean Up & Chat (57-60)

Clean Up & High Fives
Final Remarks, Encouragements, And Announcements.
Functional R.O.M. Flow [Link]

_{Accessory Work}

Gun Show

4 Sets:

Close Grip Bench Press

* Rest 1-2 Minutes Between Sets

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Set 1: 12 Reps @ 60%

Set 2: 10 Reps @ 70%

Set 3: 8 Reps @ 75%

Set 4: Max Reps @ 50%

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MINDSET

Charlotte Gilman

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"Let us revere, let us worship, but erect and open-eyed, the highest, not the lowest; the future, not the past!"

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Focus on aspiring to the highest ideals and looking forward to the future rather than clinging to the past.

Additional Elements

Have questions?

Reach out!

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