Quadruplet

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Wed

Feb 12

Quadruplet

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Workout

"Quadruplet"

4 Rounds x AMRAP 4:

27/21 Calorie Row

15 Box Jumps (24"/20")

12 Alternating Dumbbell Hang Squat Cleans

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Dumbbell: (70/50)

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* Rest 4 Minutes Between Rounds

* Pick-up Where You Left Off

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KG | (32/22.5)

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AGE GROUP

13-15 & 55+ | (50/35)

KG | (22.5/15)

Open-Games

Same as Class

For the Coach

Resource Drive

Workout Overview

Stimulus

In this total body VO2 max workout, aim to complete roughly a full round (or more) in each AMRAP. Pick up where you left off following the 4:00 rest.

Scoring

Score: Rounds + Reps

Movements

Target Score: 4-6 Rounds

Stimulus: VO2 Max [RPE 7-8]

Row: Around 2:00 or less.

Box Jump Overs: You do not need to reach full extension of the hips/knees at the top of the box. Step down from the top of the box. No rebounding.

DB Hang Squat Cleans: Use a single dumbbell. Swing the dumbbell between your legs. Alternate arms every rep for 6 reps on each side. Choose a weight you can complete in 1-2 sets each round.

The One | Teaching Focus

Powerful Extension

Fully extend hips, knees, and ankles before pulling under the dumbbell.

Ensures maximum power transfer.

Strategies

If this is a heavy dumbbell for you, start your row at a hard pace, but settle your pace a little on the back half of the row. This will allow you to have fresh legs through the box jump overs and into the dumbbell hang squat cleans.

We have big rest periods between AMRAPs where we can get a full recovery, so the intent is to push the pace throughout the work periods. Aim for a rate of perceived exertion (RPE) of 7-8.

Modifications

27/21 CALORIE ROW

2:00 Time Cap
22/17 Calorie Ski
22/17 Calorie Echo Bike
27/21 Calorie Bike Erg
300m Run
1:45 Moderate Effort on Treadmill/Runner
24 Shuttle Runs (1 rep = 10m)

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BOX JUMP OVERS

Reduce Box Height
Box Jumps
Box Step Overs
Box Step-Ups
23 Squat Jumps
Alternating Single-leg Squats (Pistols)

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DB HANG SQUAT CLEAN

Reduce Reps/Loading
Hang Power Cleans
Power Cleans
Front Squats
Barbell Hang Squat Cleans (95/65)

Logistics

Today flows well to run two groups if needed. Start group 2 on the rest period of the first group.

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

2:00 Row
1:00 Box Step Ups
1:00 Alternating Worlds Greatest Stretch
0:30 Bodyweight Goodmornings
0:30 Air Squats

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

(9-24 minutes)

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Box Jump Prep

15 Pogo Hops [Each Leg]
10 Box Step-Downs (tempo on the way down)
10 Jumps to Short Box & Step Down
4 Jumps to Workout Height & Step Down

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Dumbbell Hang Squat Clean

With Light Dumbbell 0:20 Each
Alternating DB Deadlift
Alternating DB Hang Power Clean
Emphasize a strong hip extension before their pull under the DB.
DB Front Squat (right)
Look for athletes to stand with the chest.
DB Front Squat (left)
Look for athletes to stand with the chest.
Alternating DB Hang Power Clean
We want athletes to fully extend in each pull before catching in their front squat.
With Workout Load:
Alternating DB Hang Power Clean

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(24-30 minutes)

Practice Round

On The Minute x 4:
5/4 Calorie Row
3 Box Jump Overs
2 DB Hang Squat Cleans

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(30-50 minutes)

Look For‍

Row: Depending on where athletes start each round should determine their pace. If they are starting on the row they should row at a pace that will allow them to get right to work on the box jumps. Though if they are ending the round on the row, they should push the pace with a rest coming.
Box Jump: These should take about a minute or less, encouraging athletes to choose a rep count that allows for that time frame.
DB Hang Squat Clean: With this being a new movement, be sure athletes are moving well and safely before using a heavy load.

Post Workout Clean Up & Chat (50-60)

_{Accessory Work}

Durability

For Quality:

100 Back Rack Plate Step-ups, 8" (Bodyweight)

100 Sandbag Hold March Steps, (100/70)

100 Double Dumbbell Shrugs (50/35)s

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* Partition However You'd Like

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MINDSET

Donald Trump

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"Money was never a big motivation for me, except as a way to keep score. The real excitement is playing the game."

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For some, the challenge and excitement of pursuing goals are more motivating than the financial rewards.

Additional Elements

Have questions?

Reach out!

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