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Thu

Sep 12

Prohibition

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Workout

"Prohibition" 

AMRAP 20: 

200 Meter Run 

Max Unbroken Toes to Bar 

200 Meter Run 

Max Unbroken Push-ups 

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* Score Total Reps 

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AGE GROUP

13-15 & 55+ |  Same as class

Open-Games

AMRAP 20: 

200 Meter Run 

Max Unbroken Toes to Bar 

200 Meter Run 

Max Unbroken Strict Handstand Push-Ups

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Score: Total Reps 

For the Coach

Resource Drive

Workout Overview

Stimulus

Today's workout tests athletes’ ability to manage muscular endurance and cardiovascular fitness in a challenging 20-minute AMRAP format. The key to success in this workout is finding a sustainable pace that allows for maximized performance in the unbroken sets of toes to bar and push-ups, interspersed with 200-meter runs. Athletes should focus on maintaining efficient movement patterns and breathing techniques during the runs to recover and prepare for the gymnastics elements. The strategic breaking up of sets and quick transitions will be crucial for maximizing the total number of reps. How effectively can you manage fatigue and maintain unbroken sets throughout the duration?

Scoring

Score | Total TTB + push ups

Movements

Run | About 1:00.

Toes to Bar | 8+ reps each set

Push Ups | 8+ reps each set

Strategies

The One | Teaching Focus

Engaged core

In both of our gymnastics movements, maintaining a tight and engaged core is crucial. This engagement helps us remain compact and controlled during the kipping phase of our Toes-to-Bar, ensuring each rep is efficient and powerful. Similarly, for push-ups, a strong core prevents sagging in the middle of the body, promoting better form and increased muscle activation throughout the movement. By focusing on core engagement, we enhance stability and strength, leading to more effective workouts and reduced risk of injury.

Modifications

200M RUN

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

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TOES TO BAR

Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups

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PUSH-UPS

Hand Release Push-Ups 
Box/Bench/AbMat Target Push-Ups 
Dumbbell Bench Press/Floor Press

Logistics

Encourage athletes to use the runs as a slight recovery and pacing mechanism, setting themselves up for large sets of toes to bar and push-ups.

Strategy will be key, as athletes will need to know when to push and when to conserve energy to optimize their performance across the 20 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

  • 0:30 Jog in Place
  • 0:30 High Knees
  • 0:30 Butt Kicks
  • 0:30 Inchworm to Push-Up
  • 0:20 Spiderman Stretch (each side)
  • 0:20 Hollow Body Hold
  • 0:20 Dead Hang on the Bar
  • 0:20 Arm Circles (small to large)
  • 0:20 Plank to Downward Dog
  • 0:20 Lunge with Rotation
  • 0:20 Glute Bridge
  • 0:20 Pike Stretch

Specific Warm-Up
(9-21 minutes)

(9-23 minutes)

Push-Up Warm-Up | Tell, Show, Do, Check

  • 0:20 Scapular Push-Ups
  • Athletes should focus on engaging the shoulder blades, squeezing them together and then pushing them apart.
  • Emphasize keeping the arms straight while allowing only the shoulder blades to move.
  • 0:20 Knee Push-Ups
  • Have athletes perform push-ups from the knees while maintaining a solid plank position from shoulders to knees.
  • Watch for the elbows staying at a 45-degree angle and the core remaining tight.
  • 0:20 Tempo Push-Ups (3-Second Descent)
  • Encourage athletes to lower slowly for three seconds, maintaining control throughout the movement.
  • Ensure the chest reaches the floor without sagging the hips or flaring the elbows.
  • 0:20 Standard Push-Ups
  • Transition to full push-ups while focusing on consistent tempo and proper form.
  • Look for athletes to maintain a neutral spine, with the head in line with the body and elbows tracking back. 

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Toes-to-Bar Warm-Up | Tell, Show, Do, Check

  • 0:20 Active Hang
  • Athletes should hang from the bar while engaging their shoulders, pulling them down and away from the ears.
  • Emphasize maintaining a hollow body position with the core tight and feet slightly in front.
  • 0:20 Hanging Knee Raises
  • Focus on bringing the knees up towards the chest while keeping the upper body stable.
  • Watch for athletes maintaining control and avoiding excessive swinging.
  • 0:20 Kip Swings
  • Athletes should practice the kipping motion by transitioning smoothly between the hollow and arch positions.
  • Encourage athletes to keep the core tight and control their rhythm, using the shoulders and lats to drive the swing.
  • 0:20 Kipping Leg Raises
  • Move to leg raises with straight legs, aiming to lift the feet as high as possible while maintaining core tension.
  • Look for athletes to maintain a strong grip and avoid bending the knees or losing control on the descent.
  • 0:20 Toes-to-Bar (Scaled as Needed)
  • Transition to toes-to-bar, focusing on a smooth kip, consistent rhythm, and controlled contact of the feet to the bar.
  • Watch for athletes engaging the core, using the lats, and avoiding excessive swinging after each rep.

Strength
(21-33 minutes)

N/A

Primer
(33-39 minutes)

(23-29 minutes)

Practice Round

  • 100m Run
  • 4 TTB
  • 100m Run
  • 4 Push Ups

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(29-49 minutes)

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Look For

  • Run | Posture and Breathing. Athletes should maintain an upright posture with a relaxed upper body. Encourage rhythmic breathing to manage oxygen intake.
  • Toes to bar | Kip and Rhythm. Look for a smooth, controlled kip with an efficient transition between the hollow and arch positions. The movement should be fluid rather than rushed.
  • Push ups | Elbow Angle. Elbows should track at a 45-degree angle from the body to protect the shoulders and maximize pressing power.

Post Workout Clean Up & Chat (49-60)

Accessory Work

Aerobic Capacity

30-60 Minute Bike Erg (RPE 2-3) 

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MINDSET

Tom Lehrer 

 "Life is like a sewer. What you get out of it depends on what you put into it."

The effort and attitude you bring to life determine the quality of your experiences.

Additional Elements

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