Team Dork [HERO]

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Sat

Feb 22

Team Dork [HERO]

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Workout

"Team Dork" [HERO]

[TEAMS OF 3]

6 Rounds For Time:

60 Double Unders

30 Kettlebell Swings (53/35)

15 Burpees

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* Each Partner Start @ Different Station

* Rotate Upon Completion Of All Stations

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Time Cap: 30 Minutes

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KG | (24/15)

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AGE GROUP

13-15 & 55+ | (35/25)

KG | (15/11)

Open-Games

6 Rounds For Time:

60 Double Unders

30 Kettlebell Swings(53/35)

15 Burpees

For the Coach

Resource Drive

Workout Overview

Stimulus

Today's partner workout is not one we get to split. All team members will complete the whole six rounds, rotating once everyone finishes their station.

Scoring

Score: Time

Movements

Target Score: 18-27 Minutes

Stimulus: Lactate Threshold [RPE 6-7]

Double Unders: 0:90 or less, target about 0:60.

Kettlebell Swings: Aim for unbroken or two sets. 0:90 or less.

Burpees: 0:90 or less, scale reps to meet this time frame.

The One | Teaching Focus

Double Under Body Position

Check that athletes maintain an upright and stable body position throughout the exercise. Avoid excessive leaning forward or backward.

Strategies

Modifications

DOUBLE UNDERS

Reduce Reps
90 Single Unders
Plate Hops
1:00 Effort On Any Machine

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KETTLEBELL SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings

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BURPEES

Reduce Reps
Same Calorie Row, Ski, or Bike Erg
Push-Ups
No Push-Up Burpee
30 Mountain Climbers
30 Air Squats
Box Jumps
Shuttle Runs (1 rep = 10m)

Logistics

"Dork" [HERO]
6 Rounds For Time:
60 Double Unders
30 Kettlebell Swings (53/35)
15 Burpees

Time Cap: 30 Minutes

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)

General Flow

0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Calf Raises
0:30 Bodyweight Goodmornings
0:30 Alternating Worlds Greatest
0:30 Prone Supermans
0:30 Inchworm (No Push Up)
0:30 Step Back, Step Up Burpees
0:30 Pogo Hops
5 Fast Burpees

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

(9-19 minutes)

General Double Under Warm Up

:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Alternating Feet:
Focus on enhance footwork and coordination.
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

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KB Swing Prep | tell, show, do, check

:20 Alternating Single Leg Deadlifts
Focus on hinging at the hips while maintaining a flat back.
:20 Kettlebell Deadlifts
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
:20 KB Hip Hinge & Pop
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
:20 KB Russian Swings
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
:20 KB American Swings
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

15 Double Unders
10 KB Swings
5 Burpees

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-60 minutes)

Look For

Double Unders: Athletes goal here should be about 60 second, but as long as reps are completed under 90 seconds they will be on target. Encourage athletes to relax their shoulders and move the rope with their wrists.
KB Swings: Look for athletes to treat the bottom of the rep as a “dip + drive”, rather than a large hinge. We want athletes to drive through their legs to move the KB.
Burpees: Emphasize athletes use which ever method that will keep them moving. Jump back Jump up, Jump Back step up, or Step back Step up.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Zone 2

45 Minutes [RPE 2-3]:

Bike Erg

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[On the 0-10-20-30-40]:

1,000 Meter Run

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MINDSET

Alfred Sheinwold

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"Learn all you can from the mistakes of others. You won't have time to make them all yourself."

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Observing and learning from others’ mistakes can save you from making the same errors yourself.

Additional Elements

Have questions?

Reach out!

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