Microchip

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Sat

Feb 15

Microchip

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Workout

"Microchip"

[TEAMS OF 2]

For Time:

150 Wallballs

150 Double Unders (Each)

3,000/2,400 Meter Row

150 Double Unders (Each)

150 Wallballs

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Medicine Ball: (20/14)

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* Split Reps However On Wallballs & Row

* Do Double Unders At Same Time

* Must Finish All Reps Before You Can Advance

* Time Cap: 35 Minutes

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KG | (9/4)

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AGE GROUP

13-15 & 55+ | (20/10) to 9'

KG | (9/4.5)

Open-Games

For Time:

150 Double Unders

1,200/1,080 Meter Row

90 Wallballs(30/20)

1,200/1,080 Meter Row

150 Double Unders

For the Coach

Resource Drive

Workout Overview

Stimulus

In line with our trend, we have a big sweaty partner Saturday workout. In this chipper ladder, we want to pace intelligently on the front half, work diligently on the wallballs, and try to increase our pace on the back end.

Scoring

Score: Time

Movements

Target Score: 22-32 Minutes

Stimulus: VO2 Max [RPE 7-8]

Wallballs: Athletes should be able to complete 10+ at a time with their chosen load.

Double Unders: Athletes work at the same time here, about 1:30-2:00.

Row: Mixed team row 2,700m. Teams should be able to complete in 12:00-15:00 minutes.

The One | Teaching Focus

Squat Technique

Ensure athletes are performing a proper squat before each throw. Check for good hip and knee flexion, keeping the chest up and maintaining a neutral spine.

Strategies

Modifications

WALLBALLS

Reduce Reps/Loading/Target Height
Double Dumbbell Thrusters (25/15)
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
1.5x Air Squats

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DOUBLE UNDERS

Reduce Reps
1.5x Single Unders
Plate Hops
Burpees (2 burpees = 10 DUs)

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3,000/2,400 METER ROW

15:00 Time Cap
2400/2160m Ski
150/120 Calorie Echo Bike
6,000/5,400m Bike Erg
2,400m Run
12:00 Moderate Effort on Treadmill/Runner
192 Shuttle Runs (1 rep = 10m)

Logistics

Indy Version

"Microchip"
For Time:
150 Double Unders
1,200/1,080 Meter Row
90 Wallballs (20/14)
1,200/1,080 Meter Row
150 Double Unders

Time Cap: 28 Minutes

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

Grab a partner + light medball
0:20-0:30 Each
Medball Chest Pass
Medball Side Throw (One side)
Medball Side Throw (switch sides)
Medball Sit up Pass
Medball Squat + Throw
0:30 Down Dog With Foot Pedal
0:30 Squat Hold
0:30-1:00 Row

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

(9-19 minutes)

General Double Under Warm Up

:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Alternating Feet:
Focus on enhance footwork and coordination.
: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

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Wall balls | tell, show, do, check

Establish set-up
Feet shoulder-width apart.
Hold the medicine ball at chest height with both hands on the sides of the ball.
Elbows pointing down.
5 medball squat
Focus on foot arch and gripping the ground
5 medball push press
Focus on timing of hips and legs extending then pressing the ball
3 Medball thruster
Focus on squat mechanics, foot arch, and gripping the ground
3 Medball thruster
Focus on timing of hips and legs extending then pressing the ball overhead
5 Wall balls

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

30 Double Unders (each, at the same time)
150m Row (each)
5 Wallballs (each)

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-60 minutes)

Look For

Double Under: Athletes are working at the same time here, look for athletes to relax the arms and only spin with the wrists.
Row: Athletes can switch however, look for athletes starting really hot here there is still a lot of work to be done after the row!
Wallball: Focus on looking for a quality squat throughout today. There is opportunity to give some tips and cues as their partner works!

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Lethal Legs

4 Sets For Quality:

30 Seconds Goblet Wall Sit

60 Seconds Wall Sit

90 Seconds Rest

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* No Rest Between Weighted & Unweighted Wall Sit

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MINDSET

Bruce Lee

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"A wise man can learn more from a foolish question than a fool can learn from a wise answer."

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Wisdom often comes from considering even seemingly foolish questions, as they can provoke deep reflection and learning.

Additional Elements

Have questions?

Reach out!

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