Lost In Translation

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Thu

Aug 1

Lost In Translation

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Workout

“Lost In Translation”

5 Rounds For Time:

40 Double Unders

30 Sit-ups

20 Push-ups

1,000/900 Meter Bike Erg

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Time Cap: 30 Minutes

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KG |

Open-Games

5 Rounds For Time:

30 Double-Under Crossovers

15 GHD Sit Ups

20 Push-ups

50' Double Dumbbell Walking Lunge*, @dumbbell(50/35)'s

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*Hold Dumbbells at Sides

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Time Cap: 30 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

Big bodyweight and monostructural conditioning piece today, where the goal should be consistency across our rounds up until round 5, where we want to have some gas left to make a final push to the end. Picking where you're going to push and where you are going to pace yourself will be key.

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Scoring

Score | Time to complete work. Add 1s per rep not completed if time capped.

Movements

Double Unders | :40 or less.

Sit-ups | Less than 1:30 of work today

Push-ups | Up to 5 sets here today

Bike Erg | 2:15 or less.

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Strategies

The One | Teaching Focus

Push Up Body Position

Maintain a straight line from head to heels.

Avoid sagging or piking at the hips.

Engage the core to keep the body stable.

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Modifications

DOUBLE UNDERS

Reduce Reps
60 Single Unders
Plate Hops
40 Reps of Singles & Doubles (Mix of Both)
120 Meters on Ski Erg
:30 Effort On Any Machine

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SIT-UPS

Reduce Reps
Hollow Rocks

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PUSH-UPS

Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press

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1000/900M BIKE

Reduce Distance
2:00 Time Cap
500/450m Row
400/360m Ski
400m Run
2:00 Moderate Pace On Treadmill/Runner
25/20 Calorie Echo/Assault

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Logistics

Athletes should be paying attention to their breathing and trying to find places to recover it throughout their work. If we can keep our breathing in check, we will be able to push ourselves toward the end to keep pace or speed up.

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 each

Jumping jacks
Tall plank hold
Upward dog
Scorpions
Bunny hops
Up down planks
Downward dog
Spiderman
Line hops
Lying leg lifts
Negative push ups
Focus on the tight body position as they lower
Sit ups
Push ups
Look for their body position to not be worming / sagging

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

(9-21 minutes)

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Bike | tell, show, do, check

Cadence warm up
:20 :30 each
80-84 RPM
Focus on 1k/split
85-90 RPM
Decrease 1k/split time
90-94 RPM
Decrease 1k/split time

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Double Unders | tell, show, do, check

Establish position
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

10 Double Unders
10 Sit-ups
5 push-ups
250/225m Bike Erg

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(27-57 minutes)

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Look For

Double Unders | Encourage athletes to keep their hands down and in front of their body and to maintain straight legs as they jump.
Sit-ups | great place to move steadily and practice slowing our breathing down to allow us to keep moving.
Push-ups | Tight body position, no sagging.
Bike Erg | Chest and head up as we bike, that way we can easily breathe.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Work Capacity

15 Minutes For Quality:

50' Sled Push (RPE 4-5)

10 Shuttle Runs

150' Farmers Carry @dumbbell(50/35)'s

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Additional Elements

Have questions?

Reach out!

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