"Marston Lite" [BENCHMARK]

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Jan 27

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Workout

"Marston Lite" [BENCHMARK]

AMRAP 20:

1 Deadlift (315/205)

10 Toes to Bar

15 Bar-Facing Burpees

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REPEAT FROM 1/10/24

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KG | (142/93)

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AGE GROUP

13-15 & 55+ | (205/145)

KG | (93/65)

Open-Games

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar-Facing Burpees

For the Coach

Resource Drive

Workout Overview

Stimulus

Pacing will be an important factor in today's hero workout. Let's be mindful of this right from the start, as we're aiming to complete upwards of 10 rounds (about 2:00 per round).

Scoring

Score: Rounds + Reps

Movements

Target Score: 7-12 Rounds

Stimulus: Heavy Loading

Deadlifts: The barbell should be heavy but not cause you to compromise form. Loading should not exceed 80% of your 1RM deadlift.

Toes To Bar: Should be completed in under 1:00 and in 1-2 sets each round.

Bar-Facing Burpees: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time. Reps should take 1:30 or less to complete.

The One | Teaching Focus

Flat back

Emphasize a neutral spine throughout the lift. The back should maintain its natural curvature, and athletes should avoid rounding or hyperextending the spine.

Strategies

On big unbroken sets, it helps to complete the first 2-3 reps as quickly as possible to try to outpace fatigue. Then if you need to pause in the overhead position, you can.

Modifications

DEADLIFT

Reduce Loading
Barbell Sumo Deadlift
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

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TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups

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BAR-FACING BURPEES

Reduce Reps
Bar-Facing Burpees (With Step Over)
Lateral Barbell Burpees
Regular Burpees
15/12 Calorie Row, Ski, or Bike Erg

Logistics

If your space does not allow athletes to have enough room for bar facing burpees, have athletes do lateral burpees over bar.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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

2:00 On Any Machine
0:30 Downward Upward Dogs
0:30 Spidermans
0:20 Tall Plank
0:20 Plank Toe Taps
0:20 Quick Ups
0:20 Inchworms
0:20 Burpees

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

(9-24 minutes)

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Toes to Bar | tell, show, do, check

:10 dead hang
:10 scap pull ups
5 Jump to hollow
5 Jump to hollow and arch
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification

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Silent Deadlift Warm Up

3 Cued reps hips to above knee
Hips back first in the descent
Bar close
3 Cued reps above knee to mid shin
Knees out of the way
3 Cued reps mid shin to standing
Driving with the legs
Shoulders and hips rise together until bar passes knee
Add lightweight
5 tempo, touch and go deadlifts
Focus: maintaining an active position throughout the entire rep. Move as slow as possible and be as silent as possible as you touch and go the reps.
Build to workout weight

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(24-30 minutes)

Practice Round‍

1 Deadlift (Workout Weight)
2 Toes to Bar
2 Bar-Facing Burpees

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(30-50 minutes)

Look For‍

Deadlift: This should be a challenging load today, though we are still looking for all athletes to move soundly. Encourage athletes to drive through their legs as they stand.
Toes to Bar: Look for athletes to engage their lats and push down on the bar.
Bar-Facing Burpees: Today's workout will feel like a lot of time is spent doing burpees, encouraging athletes to start out at a steady pace, with a step up from the burpee to avoid major fatigue.

Post Workout Clean Up & Chat (50-60)

_{Accessory Work}

Bike Conditioning

1-2-3-4-5-4-3-2-1 Minute Bike Erg

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* Rest 30 Seconds After Each Set

* Performed At RPE 5-6

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MINDSET

Eckhart Tolle

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"You cannot find yourself by going into the past. You can find yourself by coming into the present."

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True self-discovery happens in the present moment, not by dwelling on the past.

Additional Elements

Have questions?

Reach out!

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