Shakedown

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Fri

Apr 11

Shakedown

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Workout

Back Squat

4 Sets:

5 Back Squats

- Rest 20 Seconds -

3 Dumbbell Squat Jumps (Very Light)

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* Build In Weight To Technical Failure

* Aim for ~75-80% of 1RM

* Rest 2-3 Minutes Between Sets

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"Shakedown"

For Time:

600 Meter Run, 30 Thrusters

400 Meter Run, 20 Thrusters

200 Meter Run, 10 Thrusters

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Barbell: (75/55)

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Time Cap: 15 Minutes

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KG | (34/25)

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AEROBIC POWER [VO2 MAX]

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AGE GROUP

13-15 & 55+ | (65/45)

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KG | (29/20)

Competitor

For Time:

600 Meter Run, 30 Thrusters

400 Meter Run, 20 Thrusters

200 Meter Run, 10 Thrusters

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Barbell: (95/65)

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Time Cap: 15 Minutes

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KG | (43/29)

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the second week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. We're contrasting heavy back squats with light dumbbell squat jumps to stimulate power development. BE EXPLOSIVE in your squat jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.

In part 2, this combination of running and thrusters is tough! Choose a barbell weight that allows you to complete each round in no more than 2 sets. Runs should take about 3-2-1 minutes, respectively.

Scoring

Score: Time

Movements

Intended Intensity: RPE 7-8

Target Loading: Light (35-45% of 1RM thruster)

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 9-12 Minutes

Run: These should take about 3-2-1 minutes respectively.

Thrusters: Choose a barbell load that allows you to complete all movements in no more than 2 sets.

The One | Teaching Focus

Brace Your Core

Instruct athletes to take a deep breath into their belly and engage their core before descending into the squat.

This stabilizes the spine, helps maintain an upright torso, and prevents rounding of the lower back.

Strategies

We are trying to force the body to improve its VO2 max. This requires hard, sustained efforts, so try to challenge yourself. We care more about your body adapting than gaming this workout to get the best score.

For your first run, start at a challenging pace. For your second run, slow the pace down a little to set yourself up for a good round of 20 thrusters. Then push your final 200 meter run and try to go right into your 10 thrusters.

During the rounds of 30 and 20 thrusters, move at a deliberate yet controlled pace. Work at each set for as long as you can keep continuous movement and do not pause at the top of the thruster.

Modifications

600-400-200M RUN

3:00-2:00-1:00 Moderate Effort on Treadmill/Runner
750/675-500/450-250/225m Row
600/540-400/360-200/180m Ski
1,500/1,350-1,000/900-500/450m Bike Erg
36/30-25/20-12/10 Calorie Echo Bike
48-32-16 Shuttle Runs (1 rep = 10m)
45-30-15 Burpees

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THRUSTERS

Reduce Reps/Loading
Sub Dumbbells (35/25)s
Wallballs (20/14) to 10/9 ft
60-40-20 Air Squats

Logistics

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

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General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

1:00 Box Step Ups
0:30 Elevated Pigeon (on box) (right)
0:30 Elevated Pigeon (on box) (left)
0:30 Squat Hold
0:30 Scorpions
0:30 Spidermans
0:30 Glute Bridges

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

(9-21 minutes)

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Thruster Prep

5-7 Front Squats (Cued Reps)
Focus: Upright torso and depth.
Cue: “Chest tall, elbows high.”
5-7 Push Presses (Cued Reps)
Focus: Timing—hips and legs extend first, then arms press.
Cue: “Legs drive, arms follow.”
Athletes dip and drive on “go,” then reset their stance and bar position between each rep to refine timing.
5-7 Thrusters (Cued Reps)
Focus: Smooth transition through squat, hip extension, and press.
Cue: “Squat, pop, punch.”
Athletes focus on driving out of the squat, fully extending at the hips, and finishing with a strong overhead press in one fluid motion.

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General Back Squat Warm Up

5 Good Mornings
Focus on gripping the ground with the foot throughout
3 Cued back squats
“Squat and hold”
Focus on gripping the ground with the foot throughout
3 Cued back squats
“Squat and hold”
Focus on an upright torso in the squat
Cue athletes to press up into the bar with the arms to control the load
Move to rack & teach sound un-rack and re-rack

Strength
_{(21-33 minutes)}

(21-36 minutes)

Your working sets should land within the suggested percentage range. A rough estimate of where you might complete these reps is at 75-80% of your 1RM back squat. Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
Building Sets:
8 reps 50%
5 Reps 60%
3 Reps 70%

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round‍

On The Minute x 2:
100m Run + 5 Thrusters

Break

Workout Q&A

Workout
_{(39-55 minutes)}

(42-57 minutes)

Look For‍

Run: Look for athletes to choose distances that allow them to push the pace the whole time so we can build our VO2.
Thrusters: Encourage athletes to take a second pause at the top of the truster in the bigger sets to allow them to move at a steady pace and need less breaks.

Post Workout Clean Up & Chat (57-60)

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

_{Accessory Work}

Bulletproof Shoulders

3 Sets For Quality:

10 Dumbbell Lateral Raises

10 Dumbbell Front Raises

10 Dumbbell Z-Press

* Rest 1-2 Minutes Between Sets

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MINDSET

Washington Irving

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"Love is never lost. If not reciprocated, it will flow back and soften and purify the heart."

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Even unreturned love has value; it enriches and purifies the heart, making you a better person.

Additional Elements

Have questions?

Reach out!

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