Shut-up

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Sun

Jan 12

Shut-up

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Workout

"Shut-up"

On the 1:30 Until Failure:

2-4-6... Shuttle Runs (10-Meters)

Max Bike Erg Calories

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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+ | Same as Class

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we will continue rounds on the 1:30 until we can no longer make it. Each round starts a set number of shuttle runs, then moving to max calorie bike. Adding two shuttle rounds each round, once we can no longer finish the shuttle rounds in the 1:30 our workout is over.

Scoring

Score: Total Bike Calories

Movements

Target Score: 75-150 Calories

Stimulus: Recovery [RPE 2-3]

Shuttle Runs: Athletes should aim to complete the shuttle runs as quickly as they can to buy time on the bike.

Bike: The bike pace should hold a RPE 2-3, treat this as the recovery.

The One | Teaching Focus

Pedal Technique

Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.

Encourage pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.

Strategies

Modifications

SHUTTLE RUNS

Reduce Reps
Run
Air Run
Cal Bike Erg or Row
Cal Assault or Echo Bike

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‍BIKE ERG

Echo Bike, Row, Ski

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)

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Line Drill Warm Up

Walking spiderman
Hip openers
Quad pulls
Knuckle draggers
Walking lunge
Side lunge
High Skips
High knees
Butt kicks
Shuttle runs

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

(9 - 14 minutes)

Bike Erg | tell, show, do, check

0:20 Bike Damper @ 10
Encourage athletes to pull the pedals at the bottom of the strokes.
0:20 Bike Damper @ 8
Try to increase RPMs
0:20 Bike Damper @ 6
Increase RPMs again
0:20 Bike Damper @ 4
Emphasize athletes to pull the pedals in the bottom, and stay light on the pedals.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(14 - 20 minutes)

Practice Round‍

6 Shuttle Runs
0:30 Bike

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(20 - 60 minutes)

Look For‍

Shuttle Runs: Athletes can start the first few rounds easier to save some energy for the later rounds, but as those reps increase athletes will need to ramp up the pace. Encourage them to be efficient with their turn arounds.
Bike: Treat the bike as recovery. Encourage athletes to control the heart rate and breathing here.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Bulletproof Shoulders

For Quality:

100 Tempo Empty Barbell Strict Press

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* 2 Seconds Down, Fast Up

* Rest 30 Seconds After Every Break

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MINDSET

Confucius

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"When you see a good person, think of becoming like him. When you see someone not so good, reflect on your own weak points."

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Use others as mirrors for self-improvement.

Additional Elements

Have questions?

Reach out!

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