Kettle Corn

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Sun

Dec 1

Kettle Corn

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Workout

"Kettle Corn"

5 Rounds For Time:

21 Kettlebell Swings

18/15 Calorie Bike Erg

12 Kettlebell Goblet Lunges

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Kettlebell: (53/35)

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KG | 24/16

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"Sunday Runday"

Run 2-3 Miles

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KG | N/A

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AGE GROUP

13-15 & 55+ | (36/26)

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KG | 16/12

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

While we are loading today on our lunges and KB swings we should still treat today as recovery or prep for the week. So if we need to drop weight due to not pushing it too hard, or to maintain unbroken sets lets do it! Move with quality throughout all our movements today.

Scoring

Score | Time.

Movements

KB Swings | Unbroken Sets

Bike | 1:00 or less

Lunges | Unbroken, 6 each leg

Strategies

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.

Modifications

KETTLEBELL SWINGS

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

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18/15 CALORIE BIKE ERG

1:30 Time Cap
18/15 Calorie Row
14/12 Calorie Ski
14/12 Calorie Echo Bike
200m Run

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GOBLET LUNGES

Reduce/Remove Loading
Reduce Distance
Dumbbell Suitcase Lunge
Single Dumbbell
Sub Barbell
Reverse Lunges

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)

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General Flow 0:20 each

2:00 Bike
Arm Circles (Small to Large)
Scorpions
World’s Greatest Stretch
Good Mornings (Bodyweight)
Leg Swings (Front and Side)
Air Squats
Lateral Lunges
Glute Bridges
Inchworms to Plank
Hip Circles
Quick Feet Drill

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

(9 - 19 minutes)

KB Swing Prep | tell, show, do, check

: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.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19 - 25 minutes)

Practice Round

6 KB Swings
6 Cal Bike
6 Lunges

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 55 minutes)

Look For‍

KB Swings | Look for a hip pop, this will keep our low back safe.
Bike | RPMs should stay above 75 throughout each round.
Lunges | Be sure athletes are hitting full depth and locking the hips at the top of each rep.

Post Workout Clean Up & Chat (55 - 60)

_{Accessory Work}

Lactate Threshold

5-4-3-2-1-1-2-3-4-5 Minute Bike Erg [RPE 5-6]

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Rest 30 Seconds Between Sets

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MINDSET

Lao Tzu - "I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures."

These three virtues—simplicity, patience, and compassion—are the keys to a fulfilling life.

Additional Elements

Have questions?

Reach out!

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