STEAM ENGINE

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Sat

Jul 27

STEAM ENGINE

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Workout

"Steam Engine"

[TEAMS OF 3]

3 Rounds:

200 Meter Team Run

45 Power Snatches

15 Toes to Bar (Each)

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Into,,,

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2 Rounds:

200 Meter Team Run

45 Power Snatches

15 Synchro Burpees

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Into...

1 Round:

200 Meter Team Run

45 Power Snatches

15 Rope Climbs (15')

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Barbell: (75/55)

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Time Cap: 35 Minutes

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KG | (34/25)

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Open-Games

For Time:

800 Meter Run

3 Rounds:

5 Power Snatches

15 Toes to Bar

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Rest 90 Seconds, then...

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600 Meter Run

2 Rounds:

10 Power Snatches

10 Lateral Barbell Burpees

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Rest 90 Seconds, then...

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400m Run

1 Round:

15 Power Snatches

3/2 Legless Rope Climbs (15')

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Barbell: @weight(115/80)

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Time Cap: 30 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

Hold onto your hats and barbells for this one! Lots of grippy movements with some short runs mixed in means we want to be careful not to go too hard too fast, but we also don't want to be overly cautious. Let this one get a little spicy in the first triplet knowing your grip gets a slight break in the second, and try to hit the gas at the end to bring it home.

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Scoring

Score | Time to complete all work. Add 1s per rep if you are time capped.

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Movements

Runs | About 1:00 of work.

Power Snatches | the weight is meant to be very light

Toes to Bar | 1-3 sets

Lateral Barbell Burpees | 1:00 or less of work.

Rope Climbs | Aim for 1 rope climb every :30.

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Strategies

The One | Teaching Focus

Rope climb Sequence

Provide plenty of cueing to encourage the proper sequence of action on the rope climb with the reach, tuck, clamp, stand.

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Modifications

200M RUN

Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski
500/450m Bike
300m Air Run
12/10 Calorie Echo/Assault

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POWER SNATCHES

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings

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TOES TO BAR

Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups

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LATERAL BAR BURPEES

Reduce Reps
Bar-Facing Burpees
Regular Burpees
10/8 Calories On Any Machine

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ROPE CLIMBS

Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope

Logistics

INDY VERSION

3 Rounds:
200 Meter Run
15 Power Snatches
15 Toes to Bar
Into...
2 Rounds:
200 Meter Run
15 Power Snatches
10 Lateral Barbell Burpees
Into....
1 Round:
200 Meter Run
15 Power Snatches
5 Rope Climbs (15')
Barbell: @weight(75/55)
Time Cap: 30 Minutes

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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

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

(3-9 minutes)

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General Flow 0:20 each

Quad pulls
Knuckle draggers
Lateral lunges
Lunge with reach
Spiderman
Downward dog
Quick ups
Push ups
Sit ups
Burpees
100m run

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Toe to Bar Flow

:10 dead hang
:10 kip swings
5 knee raises
5 knees to chest
5 toes to bar

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

(9-19 minutes)

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Power Snatch | tell, show, do, check

3 position 1 - high hang
Focus on strong hip extension
3 position 2 - hang
Focus on timing “elbows beat the feet”
3 position 3 - mid shin
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Rope | tell, show, do, check

Progression
4 Reps ring rows
2 Reps stand to stand
4 Reps jumping rope pull ups
4 Reps jumping rope pull up with knee tuck
5 rep Reach
Standing to reach and grasp
5 rep Tuck
Grasp and tuck knees to chest
5 rep Clamp
Grasp, tuck knees, clamp feet
5 rep Stand
Grasp, tuck knees, camp feet, stand tall
2 Reps workout movement

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

100m Run (together)
5 Power Snatches (each)
5 Toes to Bar (each)
3 Later Barbell Burpees (Synchro)
1 Rope Climb (each)

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(25-60 minutes)

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Look For

Runs | Relaxed arms, with the runs giving the break from the other movements we want to remain relaxed to try and let the arms recover.
Power Snatches | Barbell cycling efficiency. Be sure athletes are keeping the bar close and exploding through the hips.
Toes to Bar | athletes should look to keep manageable sets. We want to avoid athletes dropping to singles.
Lateral Barbell Burpees | smoothe pace to allow us to slow the heart rate and breathing.
Rope Climbs | look for the sequence: reach, tuck, clamp, stand.

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Post Workout Clean Up & Chat (60-60)

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_{Accessory Work}

Killer Core

3-4 Sets For Qualtity:

10 Barbell Rollouts

10 Barbell Sit-ups

10 Barbell Z-Press

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Additional Elements

Have questions?

Reach out!

Back to Home

Sat

Jul 27

Workout

Open-Games

For the Coach

Workout Overview

Stimulus

Scoring

Movements

Strategies

The One | Teaching Focus

Modifications

Logistics

Lesson Plan(0-3 minutes)

General Warm-Up(3-9 minutes)

Specific Warm-Up(9-21 minutes)

Strength(21-33 minutes)

Primer (33-39 minutes)

Workout (39-55 minutes)

Accessory Work

Additional Elements

Have questions?

Lesson Plan
_{(0-3 minutes)}

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

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

Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

Workout
_{(39-55 minutes)}

_{Accessory Work}