Rummy

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Sun

Apr 6

Rummy

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Workout

"Rummy"

5 Rounds For Time:

400 Meter Run

30 Sit-ups

20 Kettlebell Swings (53/35)

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Time Cap: 30 Minutes

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KG | (24/15)

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RECOVERY

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“Sunday Runday”

Beginner: 1.5 Miles

Intermediate: 2.5 Miles

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Score: Completed

Target Stimulus: Zone 2 [RPE 2-4]

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AGE GROUP

13-15 & 55+ | (35/25)

KG | (15/11)

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today's workout is a great full body flow! We kick off each round with a run, this run should be taken at an easier pace allowing us to come in and get right to work on the other movements. Today's stimulus is a RPE 2-3 to not interfere with the upcoming week.

Scoring

Score: Time

Movements

Target Score: 18-25 Minutes

Stimulus: Recovery [RPE 2-3]

Loading Target: Light-Moderate

Run: Choose a distance that takes around 2:00 each round.

Sit Ups: Choose reps/variation that will take about 1:00.

Kettlebell Swings: Choose a loading that allows you to go unbroken.

The One | Teaching Focus

Arm Position:

The arms should act as a lever, not as the primary force generators. The kettlebell should be swung forward by the momentum generated from the hip hinge, not lifted with the arms.
Emphasize that the arms are relaxed, and the grip on the kettlebell is firm but not excessively tight.

Strategies

Modifications

400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

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SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

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KETTLEBELL SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches (35/25)
Barbell Hang Power Snatches 53/35
Russian Kettlebell Swings

Logistics

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)

Choose From Our General Warm-Up List or Design Your Own [Link]
Elevate Heart Rate & Body Temperature
Go Through Full Ranges Of Motion For Today’s Movements.
Focus On Energy And Connection.

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

(9 - 21 minutes)

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Choose From Our Specific Warm-Up List Or Design Your Own [Link]
Coaching Process
Tell
Show
Cue
Correct

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21 - 27 minutes)

Practice Round‍

200m Run
10 Sit-Ups
5 Kettlebell Swings

Break

Workout Q&A

Workout
_{(39-55 minutes)}

(27 - 57 minutes)

Look For‍

Run: Be sure athletes are choosing the correct distance that allows them to finish the run comfortably in around 2 minutes, they should come in and be able to get right to work on their sit-ups.
Sit-Ups: These should be completed in about a minute, look for athletes to try and move unbroken through reps.
Kettlebell Swings: Target for these are unbroken, look for athletes to have chosen the appropriate loading. Keep an eye out for athletes to use the arms as levers, using power from the hips to move the KB.

Post Workout Clean Up & Chat (57-60)

Clean Up & High Fives
Final Remarks, Encouragements, And Announcements.
Functional R.O.M. Flow [Link]

_{Accessory Work}

Posterior Pump

[PART A]

3 Sets:

8 Barbell Romanian Deadlifts

* Rest 1-2 Minutes Between Sets

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[PART B]

Accumulate 100 Banded Prone Hamstring Curls

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MINDSET

Oliver Holmes

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"What lies behind us and what lies before us are small matters compared to what lies within us."

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Your inner strength and character are far more important than past or future events.

Additional Elements

Have questions?

Reach out!

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