Spindrift

Sun

Sep 8

Spindrift

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Workout

"Spindrift"

5 Rounds

40 Sit ups

30 Air Squats

20 Box Jumps

1000/900m Bike Erg

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"Sunday Runday"

Run 6-7 miles

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KG | N/A

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today's main goal is to maintain a consistent effort across all five rounds, managing transitions smoothly and efficiently. This workout is excellent for those looking to improve their overall fitness, offering a comprehensive blend of strength, conditioning, and cardiovascular elements.

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Scoring

Score | Time to complete.

Movements

Sit Ups | Smooth unbroken pace.

Air Squat | About 1:30 or less of work.

Box Jump | About 1:30 or less of work.

Bike | 4:00-5:00

The One | Teaching Focus

Full range of motion

In our air squats we are looking to hit full depth on the squat, while fully extending the hips at the top of each rep.

In the sit ups we want to be sure athletes are touching the shoulder blades to the ground, and crossing the hips with the shoulders at the top.

For the box jumps we are looking for athletes to stand all the way up on the top of the box. Shoulders, hips and knees should all be locked out.

Modifications

SIT UPS

Reduce volume
Add band assistance
Hollow rocks

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AIR SQUAT

Reverse Lunges
Squat to Box/Bench

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BOX JUMP

Reduce Reps
Reduce Box Height
Box Step-Ups
45 Squat Jumps
Reverse Lunges

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BIKE

Reduce Distance
2:00 Time Cap
500/450m Row
400/360m Ski
400M Run
2:00 Effort on Air Runner/Treadmill
25/20 Calorie Echo/Assault

Logistics

We want to use today to recover from the rest of the week, and going into a new one. So if we need to move smooth and steady, this is a great day to do it.

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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General Flow

2:00 Easy Bike
0:30 High Knees
0:30 Butt Kicks
0:30 Hip Circles
0:30 Toy Soldiers
0:30 Walking Lunges with a Twist
0:30 Seconds Bear Crawl
0:30 High Knees
0:30 Butt Kicks
0:30 Air Squats
0:30 Box Step-Ups
0:30 Sit-Up

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

(9-14 minutes)

Box Jump | tell, show, do, check

0:20 Box step ups
Look for full extension at the top of reps
0:20 Box step downs (right)
Look for knee to track over the toes
0:20 Box step downs (left)
Look for knee to track over the toes
0:20 Squat jumps
Emphasize athletes to fully extend hips at the top
0:20 Box jumps
Encourage athletes to fully extend the hips as they jump
Look for full extension at the top.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(14-20 minutes)

Practice Round

4 Sit Ups
3 Air squats
2 Box jumps
200m Bike

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(20-60 minutes)

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Look For

Sit Ups | Look for athletes to have controlled breathing as they do their sit ups. We can use this as a recovery movement if we control our heart rate.
Air squats | We want athletes pushing the knees out over the toes as they move through reps.
Box jumps | Encourage a soft land on the box, this will allow us to conserve energy and stay moving.
Bike | We want a consistent pace on the bike today. This will allow us to recover from the other movements.

Post Workout Clean Up & Chat (60)

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_{Accessory Work}

Killer Core

[PART A]

5 x 5 Strict Toes to Bar

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Rest 1 minute between Sets

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[PART B]

8 Rounds:

20 Second Banded Kneeling Crunches

10 Seconds Rest

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MINDSET

Peter Drucker

"Efficiency is doing things right; effectiveness is doing the right things."

Focus on not just working hard, but on ensuring your efforts are directed toward meaningful goals.

Additional Elements

Have questions?

Reach out!

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