Just Start

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Sun

Nov 3

Just Start

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Workout

"Just Start"

For Time:

800 Meter Run, 40 Burpees

600 Meter Run, 30 Burpees

400 Meter Run, 20 Burpees

200 Meter Run, 10 Burpees

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Time Cap: 25 Minutes

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"Sunday Runday"

RUN 2-3 Miles

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AGE GROUP

13-15 & 55+ | Same as class

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a couplet with descending distances and reps. The idea is that the time it takes to run, is the same amount of time it takes to complete that round of burpees. We are aiming to move at a steady pace today, if we are moving we are winning. Athletes should have distances and reps that allow them to have minimal rest periods.

Scoring

Score | Total time

Movements

Run | 4:00/3:00/2:00/2:00 respectively

Burpees | 4:00/3:00/2:00/2:00 respectively

The One | Teaching Focus

Stepping up from the burpee

With the large amount of burpee reps today, its better for us to find a steady state that allows us to stay moving. By stepping up from our burpee, it will allow athletes to better find a rhythm, and control their heart rate.

Strategies

Modifications

800M RUN

5:00 Time Cap
1,000/900m Row
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
4:00 Moderate Effort on Treadmill/Runner*
32 Shuttle Runs (1 rep = 25ft down & back)

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600M RUN

3:45 Time Cap
750/675m Row
600/540m Ski
36/30 Calorie Echo Bike
1,500/1,350m Bike Erg
3:00 Moderate Effort on Treadmill/Runner*
24 Shuttle Runs (1 rep = 25ft down & back)

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400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
16 Shuttle Runs (1 rep = 25ft down & back)

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200M RUN

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner*
8 Shuttle Runs (1 rep = 25ft down & back)

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BURPEES

Reduce Reps
No Push-Up Burpee
Sub Push-Ups
Sub Box Jumps
Sub Light Kettlebell Swing

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 - 13 minutes)

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Line Drill Warm Up 25-50’ each

High Knees
Butt Kicks
Lateral Shuffles (both directions)
Carioca/Grapevine (both directions)
Walking Lunges with Overhead Reach
Toy Soldiers (Frankenstein Kicks)
Leg Cradles (Knee to Chest)
Spiderman Walks
Inchworms
Quick Burpees (3-5 reps)
Tuck Jumps (for explosive power prep)

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

(13 - 23 minutes)

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Burpee Warm Up | tell, show, do, check

0:15 Push Ups
0:15 Step Back Step Up Burpees
0:15 Jump Back Step Up Burpees
0:15 Step Back Jump Up Burpees
0:15 Jump Back Jump Up Burpees

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Run Falling Drill | tell, show, do, check

Objective: To teach athletes to use a forward lean, engaging gravity to help drive forward movement, rather than pushing through the legs inefficiently.
Starting Position:
Have the athletes stand tall with feet hip-width apart.
Encourage them to stand in a neutral position—head up, shoulders back, and core engaged.
Arms should be relaxed by their sides or slightly bent, mimicking the natural arm swing during running.
Controlled Fall
Instruct the athletes to slightly lift onto the balls of their feet (no need to come up too high).
Now, ask them to lean forward from their ankles, maintaining a straight line from head to heel (no bending at the waist or hips). The idea is to keep the body as a rigid plank.
Tell them to fall forward slowly and allow gravity to pull them forward, not forcing the motion.
Catch and Drive
As they fall forward, they should wait until they are about to lose balance, then take a step forward to “catch” themselves.
The first step should be small and quick, and the other leg should immediately follow to keep the forward momentum.
Continue with a few running steps, focusing on short, quick steps as they maintain the forward lean.
Have athletes work through a couple of these drills, working on picking up the speed each set.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(23- 29 minutes)

Practice Round

200m Run
10 Burpees

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(29 - 54 minutes)

Look For‍

Run | We want athletes to run the whole time today, if the written distances are going to require walking, let's pull them back to something that will allow them to run the whole time.
Burpees | Athletes should touch their rest to the ground, and reach full hip extension at the top. Scale back reps today to hit the stimulus time frame.

Post Workout Clean Up & Chat (54-60)

_{Accessory Work}

VO2 Max

VO2 Max Intervals (Row/Bike/Run)

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1-2-3-4-1-2-3-4 Minutes of Work

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Rest Same amount as work time

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[RPE 7-8 For All]

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MINDSET

Aldous Huxley

"There is only one corner of the universe you can be certain of improving, and that's your own self."

The only thing you can truly control and improve is yourself; focus on self-improvement to make a real impact.

Additional Elements

Have questions?

Reach out!

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