Mind Eraser

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Tue

Aug 13

Mind Eraser

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Workout

"Mind Eraser" [BENCHMARK]

10 Rounds For Time:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

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Time Cap: 25 Minutes

Repeat from 07/21/23

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KG | (61/43)

Open-Games

Same as class.

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For the Coach

Resource Drive

Workout Overview

Stimulus

This is a repeat from June or last year, but this time we're going for 10 rounds for time instead of an AMRAP of 20:00. In this low rep, higher round workout, athletes will be challenged to pick a pace they can sustain throughout all 10 rounds without feeling the need to stop or slow down. Can you make your last round match the timing of the first round?

Scoring

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

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Movements

Power Cleans | Reps should take less than :45 to complete each round.

Burpees | Reps should take less than :45 to complete each round.

Run | Each run should take less than 1:15 to complete each round.

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Strategies

The One | Teaching Focus

Burpee pacing

The arms are the pacer for the burpees. The faster they get to the ground, the faster we will move. The slower we get them to the floor, the slower we can move. We want to be quick off the floor, while allowing our arms to pace us.

Modifications

POWER CLEANS

Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Sub Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)

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BURPEES

Reduce Reps
1:00 Cap
7 Calories On Any Machine
No Push-up Burpees
Push-ups Only

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200 METER RUN

250/225m Row
200/180m Ski
500/450m Bike
12/10 Calorie Assault/Echo Bike
1:00 Hard Effort on Air Runner/Treadmill

Logistics

Use the 200m runs as your pacer each round, slow your breathing and shake out those arms. Run at a pace that will allow you to stick to your timing on the power cleans and burpees.

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

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General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

Line Drill warm up 25’ each

Shuttle run (x2)
Knee pulls + calf raise
Quad pulls
Knuckle draggers
Shuttle run (x2)
Standing figure 4
Soldier kicks
Lunge + reach
Shuttle run (x2)
A skips
High knees
Butt kicks

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

(9-19 minutes)

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Power Clean | tell, show, do, check

Establish power clean set up
Hip-width stance
Hands just outside shoulders with full grip on the bar
Bar in contact with shins
Hips down
Shoulders slightly over the bar
3 High hang power cleans
Emphasize being quick under the bar, fast elbows
3 Hang power cleans
Look for athletes to fully extend the hips, before being fast under the bar.
3 Power cleans
Look for both the hip extension, and speed under the bar.

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Burpee | tell, show, do, check

:15 slow step back step up burpees
:15 jump back step up burpees
:15 jump back jump up burpees
Land with feet flat

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

3 Power Cleans
3 Burpees
100m Run

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(25-50 minutes)

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‍Look For

Run | We are looking to hit a target time frame today with each run, while also trying to maintain a steady pace. The run shouldn't exhaust us, but we need to hit the stimulus. Encourage athletes to scale distance if needed.
Power Clean | athletes should be able to move quickly through the power cleans today, if they are struggling with speed on the barbell they should pull back the weight.
Burpee | Look for the hands to be the pacer for the burpees today. The faster they get their hands to the floor, the faster they can move through the burpees.

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Post Workout Clean Up & Chat (50-60)

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_{Accessory Work}

Aerobic Capacity

30-60 Minute Bike Erg (RPE 2-3)

Additional Elements

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Have questions?

Reach out!

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