Team Wittman

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Sat

Nov 9

Team Wittman

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Workout

"Team Wittman"

[TEAMS OF 3]:

7 Rounds For Time:

15 Kettlebell Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24"/20")

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* Each Teammate Starts At Different Station

* Rotate When All Have Finished

* Go Through Each Station 7 Times Each

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KG | 24/16, 43/29

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AGE GROUP

13-15 & 55+ | (35/25), (75/55)

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KG | 16/12, 34/25

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we are completely a team version of the Hero workout “Wittman”. For todays flow athletes will all start at different stations, and switch once all three finish their reps. Athletes will flow through for 7 rounds each. We should choose loading and movements that allow us to complete each station in about 1:00-1:30.

Scoring

Score | Time

Movements

KB Swings | Sets should be unbroken of 2 sets.

Power Cleans | The load here shouldn't be too heavy, athletes should be able to complete touch and go sets.

Box Jumps | Do not allow athletes to rebound on these reps today.

Strategies

The One | Teaching Focus

Hip Extension

Focus on the explosive hip extension at the top of the swing. The power should come from the hips, and the movement should finish with a straight line from the head to the heels.

Check that the glutes are engaged at the top of the swing, with the pelvis fully pushed forward.

Modifications

KETTLEBELL SWINGS

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

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POWER CLEANS

Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Light-Moderate Deadlifts

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BOX JUMPS

Reduce Box Height
Box Step-Ups
30 Squat Jumps
Alternating Single-leg Squats (Pistols)
Reverse Lunges

Logistics

"Wittman" [HERO]
7 Rounds For Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")

Time Cap: 30 Minutes

REPEAT FROM 12/13/23

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 0:20-0:30 Each

Box Step Ups
Arm Circles (Small to Large)
Scorpions
Spiderman Lunges
Cossack Squats
Hip Circles
Air Squats
Box Step-Ups
Dynamic Toe Touches
Lateral Shuffles
High Knees
Box Jumps

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

(9-21 minutes)

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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.

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Power Clean | tell, show, do, check

5 Deadlifts
5 Double elbow rotations
5 Dip + High pull
Look for elbows to be high and outside
5 Muscle cleans
Emphasize a fast transition with elbows
5 High hang power cleans
Strong hip extension, fast under the bar
5 Low hang power cleans
Bar should stay close the body
5 Power cleans
Big hip extension
Speed under the bar, with fast elbows.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

7 reps at each station
Rotate once each partner finishes a station.

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

Look For

In all of our movements we can use the teaching focus “strong hip extension”. KB swings should use a strong hip extension at the top of their swing. For our power cleans, the hips should extend hard and fast before pulling under the bar. Lastly in our box jumps, we should be aiming to jump high and land high, which means we need a hard hip extension.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

30-60 Minutes For Quality:

400 Meter Run

500 Meter Row

1,000 Meter Bike Erg

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EFFORT SCALE:

• RPE 2-3: This is comfortable, easy exercise. It is fairly easy to maintain and breathing remains light. Able to continue for long periods of time.

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MINDSET

Niels Bohr

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"How wonderful that we have met with a paradox. Now we have some hope of making progress."

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Embracing contradictions and paradoxes can lead to greater understanding and breakthroughs.

Additional Elements

Have questions?

Reach out!

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