Roaring Twenties

Thu

Sep 19

Roaring Twenties

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Workout

"Roaring Twenties"

On the 2:00 x 10 Rounds:

15 AbMat Sit-ups

10-1 Lateral Rower Burpees

Max Calorie Row

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* Score Total Calories

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AGE GROUP

13-15 & 55+ | Same as class

Open-Games

On the 2:00 x 10 Rounds:

10 V-ups

10-9-8-7-6-5-4-3-2-1 Lateral Rower Burpees

Max Calorie Row

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Score: Total Calories

For the Coach

Resource Drive

Workout Overview

Stimulus

Short and fast intervals today aiming for accumulating calories. We will need to find our threshold for these movements and sit just under it to be able to maintain consistent intensity across the rounds. Efficiency when we transition onto the rower and how quickly we can get our rower fan up to speed in the earlier rounds will be key today.

Scoring

Score | Total Calories accumulated.

Movements

AbMat Sit-ups | About :40 or less of work. Smooth and unbroken.

Lateral Rower Burpees | Less than 1:00 of time across each round, including the set of 10.

Calorie Row | Time here increases as we progress, aim to maintain a consistent cal/hr pace throughout.

The One | Teaching Focus

Cal/hr

Encourage athletes to pay attention to their Cal/hr screen on the row, and try to hold a consistent pace the whole time. The time will increase on the row, as the workout goes on, so while fatigue sets in we still want to be consistent.

Modifications

SIT-UPS

Reduce Reps
Hollow Rocks

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LATERAL BURPEES OVER ROWER

Reduce Reps
Burpees with Lateral Hop
Regular Burpees
Calories On Any Machine (10-1)
Remove Push-up

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CALORIE ROW

Sub Ski/Bike Erg/Air Runner/Echo/Assault

Logistics

Athletes need their own rower today for the sake of using it for burpees, and rowing. If you do not have another rowers, you can do burpees over bar and have them use a different machine for the max calories.

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 0:20 each

Row
Jumping Jacks
Air Squats
Dynamic Plank
Mountain Climbers
Row
Lateral Lunges
Quick Ups
High Knees
Butt Kicks
Row
Leg Swings (Front and Side)
Bear Crawl
Inchworms
Row

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

(9-21 minutes)

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Burpee | Tell, show, do, check

3 Step back, step up burpees
3 Jump back, step up burpees
3 Jump back, step up, step over the rower burpees
Look for athletes to step up with the outside foot each rep
3 jump back, step up, jump over rower burpees
Look for athletes to still step up with the outside leg, and find a rhythm to jump over the rower.
Stepping up from the burpee will be the best strategy for our big sets today, allows us to control breathing and heart rate.
3 jump back, jump up, jump over rower burpees
These should be used in our smaller sets of burpees today when we want to pick up the pace.

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Sit up | tell, show, do, check

0:20 leg raises
Lying on the back, keeping the legs straight
0:20 russian twists
Athletes should be keeping the core squeezed through all reps
0:20 hollow body rocks
Cue athletes to push the low part of the back into the ground, and feet squeezed
0:20 ab mat sit ups
Look for full range of motion. As athletes go back they should get a full stretch in the midline, and squeeze the abs tight as they sit all the way up.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

5 AbMat Sit-ups
2 Lateral Rower Burpees
5/4 Calorie Row

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-47 minutes)

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Look For

Sit ups | Look for full range of motion. As athletes go back they should get a full stretch in the midline, and squeeze the abs tight as they sit all the way up.
Burpee over rower | Look for athletes to find a steady rhythm in the bigger sets, and as we get to smaller sets we want to see them pick the pace up.
Row | We are looking for athletes to stay consistent across rounds. We want to hold a sustainable pace throughout all rounds.

Post Workout Clean Up & Chat (47-60)

_{Accessory Work}

Killer Core

3 Giant Sets For Quality:

10 Barbell Rollouts

20 Medicine Ball Twists

30 Second Side Plank (Each Side)

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Rest 1 Minute Between Giant Sets

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MINDSET

John Quincy Adams

"If your actions inspire others to dream more, learn more, do more and become more, you are a leader."

Leadership is about motivating and uplifting others, not just achieving personal success.

Additional Elements

Have questions?

Reach out!

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