Marco Polo

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Sat

Dec 28

Marco Polo

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Workout

“Marco Polo”

[TEAMS OF 3]

AMRAP 30:

45/36 Calorie Bike Erg

60 Dumbbell Push Press (50/35)'s

45/36 Calorie Bike Erg

60 Pull-ups

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KG | 22.5/15’s

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AGE GROUP

13-15 & 55+: (35/20)'s

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KG | 15/10’s

Open-Games

3 Rounds:

21/15 Calorie Echo Bike

9 Bar Muscle-ups

9 Strict Handstand Push-ups

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Rest 5 Minutes

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3 Rounds:

21/15 Calorie Echo Bike

12 Chest to Bar Pull-ups

12 Handstand Push-ups

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Time Cap: 25 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

Teams of three today for an AMRAP 30. Only one athlete works at a time, allowing athletes to switch out as they would like. Today is a great combo of burning the legs on the bike and then getting some push and pull on the floor.

Scoring

Score | Rounds & Reps

Movements

Target Score | 3-4 Rounds

Stimulus | VO2 Max [RPE 8]

Bike Erg | 3:00 total, recommend 15/12 each.

Push Press | Sets of 10 unbroken.

Pull-Ups | Quick sets of 5-10.

Strategies

The One | Teaching Focus

DB Push Press

Focus on athletes being controlled with the Dumbbells. We want efficient sound reps. Emphasize the hips extending fully before they press. Then ensure their finish position is with the DBs stacked over the shoulders at the top.

Modifications

45/36 CALORIE BIKE ERG

3:30 Time Cap
40/30 Calorie Echo Bike
45/36 Calorie Row
40/30 Calorie Ski
600m Run

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‍PULL-UPS

Reduce Reps
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

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DUMBBELL PUSH PRESS

Reduce Loading/Reps
Sub Kettlebells or Barbell
Dumbbell Strict Presses
Kipping Handstand Push-ups

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

3:00 Bike
0:20 Arm circles
0:20 Arm wraps
0:20 Downward dog
0:20 Tall plank
0:20 Scorpions
0:20 Knee push ups
0:20 Quick ups
0:20 Dead hang

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

(9-21 minutes)

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Push Press | tell, show, do, check

5 Crush Grip Strict Press
5 Single DB Dip + hold (each arm)
Look for an upright chest
5 Single DB Dip + drive (each arm)
Look for an aggressive stand, squeeze the legs.
5 Single DB Push Press (each arm)
Look for the finish position, barbell over the middle of the body.
5 DB Push Press

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Pull Up | tell, show, do, check

0:20 Scapular Pull-Ups
Athletes should focus on engaging the shoulder blades by pulling them down and back while keeping the arms straight.
0:20 Hollow & Arch Swings
Ensure they maintain tight, controlled movements, focusing on core engagement and smooth transitions.
0:20 Kipping Swings
Watch for athletes generating momentum through the shoulders and core, while avoiding any excessive bending of the knees or wild swinging.
0:20 Kipping Pull-Ups
Ensure they maintain rhythm and control, emphasizing the importance of returning to a strong hollow position after each rep.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

P1: Bike
P2: 6 DB Push Press + 6 Pull Ups
P 3: Rest

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For

Bike | We recommend athletes complete 15/12 Calories at a time today.
Push Press | Focus on our teaching point today.
Pull Ups | Athletes should aim for 5-10 unbroken, if unable then encourage another scaling option. Look for control and full range of motion.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Gun Show

[PART A]

8x8 Strict Dips

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Rest 30 Seconds Between Sets

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[PART B]

100 Banded Biceps Curls

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* Band Dips As Needed To Go Unbroken

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MINDSET

Lloyd Jones

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"Those who try to do something and fail are infinitely better than those who try nothing and succeed."

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Attempting and failing is more admirable than never trying at all; effort and courage are more valuable than complacency.

Additional Elements

Have questions?

Reach out!

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