ShamWow

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Sun

Dec 29

ShamWow

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Workout

"ShamWow"

8 Rounds For Time:

200 Meter Run

10 Double Kettlebell Deadlifts

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Kettlebells: (70/53)'s

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Time Cap: 20 Minutes

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KG | 32/24’s

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"Sunday Runday"

Run 2-3 Miles

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AGE GROUP

13-15 & 55+: (53/35)'s

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KG | 24/16’s

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

For today choose a run distance and load that will allow for sub 2-minute rounds. Today is about recovery pace, so focus on quality of movement, and staying consistent.

Scoring

Score | Time

Movements

Target Score | 12:00-16:00

Stimulus | Recovery [RPE 2-3]

Run | 1:15 or less.

Kettlebell Deadlift | Unbroken rounds.

Strategies

The One | Teaching Focus

Double Kettlebell Deadlift

This is a movement we do not do super often. Focus on athletes to set up as they would in a traditional deadlift. Athletes will have a tendency to hinge dramatically here, we want them to still focus on driving the feet through the floor.

Modifications

200M RUN

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs

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KETTLEBELL DEADLIFT

Sub Barbell or Dumbbells

Logistics

Sub Double DBs if your class does not have enough KBs.

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)

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Line drills 25’ each

Quad pulls
Knee pull + calf raise
Inchworm + spiderman
Toe walk
Heel walk
Gater openers
Bunny hops
Broad jumps
High knees
Buttkickers
Shuttle Run

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

(9 - 19 minutes)

KB Deadlfit | tell, show, do, check

With Light KBs:
5 Single KB Goodmorning (hold against chest)
5 Single KB deadlift (Between Feet)
Look at theltes set up position, hips should be in the same position as a traditional deadlift.
5 Single KB Deadlfit (per side)
Look for athletes to remain stable and not lean towards one side.
5 Double KB Deadlfits
Look for athletes to still drop their hips as they touch the floor.
Build to workout weight as needed.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19 - 25 minutes)

Practice Round‍

2 Rounds:
100m run
5 KB Deadlifts

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 45 minutes)

Look For‍

Run: Athletes are targeting about 1:00 on the run, though this is a 2-3 on the RPE scale, so they shouldn't be having to go at a max effort.
KB Deadlift: Athletes will have a tendency to hinge too much here, encouraging them to still drop the hips and drive the feet through the floor.

Post Workout Clean Up & Chat (45 - 60)

_{Accessory Work}

Durability

[Pitstop Carry Intervals]

6 Sets:

30 Meters w/ 3 Deadlifts at 15 Meters

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Rest 30 Seconds Between Sets

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Double Dumbbells: 70/50)'s

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KG | 32/22.5’s

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MINDSET

Dalai Lama

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"Happiness is not something ready made. It comes from your own actions."

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True happiness is a result of your deeds and choices, not something you can find externally.

Additional Elements

Have questions?

Reach out!

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