Long Way Round

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Sun

May 4

Long Way Round

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Workout

"Long Way Round"

10 Rounds:

Minute 1: Row Calories

Minute 2: Bike Erg Calories

Minute 3: 10-Meter Shuttle Runs

Minute 4: Rest

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RECOVERY

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"Sunday Runday"

Beginner: 1.5 Mile

Intermediate: 2.5 Miles

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AGE GROUP

13-15 & 55+ | Same as class

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a classic cardio emom, as usual on Sundays we encourage this to be approached at a RPE 2-3 that way we can attack the coming week strong.

Scoring

Score: Total Reps

Movements

Target Score: 360-540 Reps

Stimulus: Recovery [RPE 2-3]

The One | Teaching Focus

Acceleration and Deceleration:

Take note of how quickly athletes accelerate from a standstill and how effectively they decelerate when changing direction. Efficient changes in speed are crucial for success in shuttle runs.

Strategies

Modifications

ROW/BIKE/SHUTTLE RUNS

Sub any other machine or treadmill run

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 Couch Stretch (right)
0:30 Couch Stretch (left)
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Downward + Upward Dogs
0:30 Worlds Greatest (right)
0:30 Worlds Greatest (left)
0:30 Bootstraps
0:30 Bodyweight Goodmornings

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

(9 - 14 minutes)

Shuttle Run Prep

25’ Increments
Forward hoping pogo hops
High Knees
Butt Kicks
Side Shuffle
Easy Shuttle Runs
Focus on the turn around
Encourage athletes to turn towards one direction each time so they alternate which foot they turn on
Fast Shuttle Runs
Encourage athletes to be quick off the line before slowing to turn around.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(14 - 20 minutes)

Practice Round‍

0:20 Each Station

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(20 - 60 minutes)

Look For

All Movements: Athletes should choose a sustainable pace that allows them to remain in control of their breathing and heart rate.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Gun Show

[PART A]

3 Sets:

Max Unbroken Strict Chin-ups

* Rest 2 Minutes Between Sets

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[PART B]

1 Set:

Max Unbroken Banded Strict Chin-ups

* Choose Band That Allows 10+ Reps

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MINDSET

Niels Bohr

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"How wonderful that we have met with a paradox. Now we have some hope of making progress."

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Embracing contradictions and paradoxes can lead to greater understanding and breakthroughs.

Additional Elements

Have questions?

Reach out!

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