Paradox of Choice

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Sat

Aug 17

Paradox of Choice

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Workout

"Paradox of Choice"

[TEAMS OF 3]

AMRAP 30:

Bike Erg Meters

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After Every Switch On Bike:

5 Deadlifts (275/185)

1 Rope Climb (15')

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KG | (124/83)

Open-Games

For Time:

150/120 Calorie Echo Bike

10 Legless Rope Climbs, 15ft

50 Deadlifts, @weight(315/225)

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* Partition However You'd Like

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Time Cap: 25 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

Todays team of three workout we have bike meters continuously moving, while also completing a couplet. Team members can switch when they like, but we recommend switching about every min. The goal should be to go really hard on the bike, so that it feels like you need to rest once the other partner does the couplet. Todays score is total bike calories, think of the couplet as a “buy in” to get back onto the bike.

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Scoring

Score | Total Bike Calories

Movements

Deadlifts | Weight is on the heavier side today, should still allow for at least 5 touch and go reps at a time.

Rope Climb | 0:30 of work

Bike | hard effort

Strategies

The One | Teaching Focus

Rope Sequence

Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

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Modifications

BIKE

Sub Row / ski / bike

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ROPE CLIMBS

Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope

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DEADLIFT

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

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Logistics

INDY VERSION

For Time:
5,000/4,500 Meter Bike Erg
10 Rope Climbs (15')
50 Deadlifts (225/155)

‍* Partition However You'd Like

‍Time Cap: 25 Minutes

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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

1:00 bike
0:20 childs pose
0:20 scorpions
0:20 spiderman
1:00 bike
0:20 downward dog
0:20 good mornings
0:20 bend and reach
1:00 bike
0:20 glute bridge
0:20 sit ups

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

(9-21 minutes)

Rope | tell, show, do, check

Progression
4 Reps ring rows
2 Reps stand to stand
4 Reps jumping rope pull ups
4 Reps jumping rope pull up with knee tuck
5 rep Reach
Standing to reach and grasp
5 rep Tuck
Grasp and tuck knees to chest
5 rep Clamp
Grasp, tuck knees, clamp feet
5 rep Stand
Grasp, tuck knees, camp feet, stand tall
2 Reps workout movement

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Deadlift | tell, show, do, check

Establish stance, grip, & set up
Bar over middle of foot
Bar in contact with shins
Shoulders over bar
Eyes forward
Add light load
5 Cued reps hips to above knee
Hips back first in the descent
Bar close
5 Cued reps above knee to mid shin
Knees out of the way
5 Cued reps mid shin to standing
Driving with the legs
Shoulders and hips rise together until bar passes knee

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

Bike Erg
1 Rope Climb
3 Deadlifts
Switch once each partner does rope climb + deadlift

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For

Bike | Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
Encourage pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.
Deadlift | Athletes should be able to move through these as touch and go, if they are breaking they should scale load.
Rope climb | Look for proper sequence, so that athletes can be efficient.

Post Workout Clean Up & Chat (57-60)

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_{Accessory Work}

Aerobic Capacity

AMRAP 8:

Calorie Row

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Rest 4 Minutes

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For Time:

Calories From Part 1

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RPE: 7-8

Additional Elements

Have questions?

Reach out!

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