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Workout

"The Griddy" 

For Time: 

90 Box Step-ups (20")@dumbbell(50/35) 

45 Push Jerks @weight(135/95) 

15 Rope Climbs (15') 

* Partition However You'd Like 

Time Cap: 25 Minutes 

KG | 22.5/15, 61/43

AGE GROUP

13-15 & 55+ | Dumbbell: (35/20)'s, Barbell: (115/85)

Open-Games

2 Rounds For Time: 

48 Single Dumbbell Box Step-ups (20") @dumbbell(50/35) 

24 Push Jerks, @weight(135/95) 

8 Rope Climbs (15') 

Time Cap: 25 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

This workout gives you the freedom to break up the reps however you choose, so strategize based on your strengths. The box step-ups will challenge your legs, the push jerks will test your shoulders, and the rope climbs will demand grip and pulling power. Find a balance between these movements to keep your pace steady and minimize fatigue. Plan smart sets to stay consistent and chip away at the reps efficiently!

Scoring

Score | Time to complete work, add “1” second for each rep not complete if time capped.

Movements

Box Step ups | One dumbbell on the shoulder.  1:00 or less to complete 20 reps.

Rope Climbs | Should be able to complete a rep every 0:30.

Push Jerks | Weight should be something we can complete 15+ reps when fresh.

The One | Teaching Focus

Rope Climb Sequence

Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

Reach: Extend the arms fully to grasp the rope as high as possible, setting the foundation for a strong pull.

Tuck: Quickly bring the knees up towards the chest to prepare for the foot clamp. This reduces the load on the arms and prepares for the next step.

Clamp: Secure the rope between the feet. This grip is crucial for stability and allows the legs to take on most of the work, conserving upper body strength.

Stand: With the rope securely clamped, extend the legs powerfully to ascend the rope. This maximizes the distance covered per pull.

Strategies

Modifications

DB BOX STEP UPS

Reduce Reps/Loading/Box Height
Kettlebell Box Step-Overs
Dumbbell Walking Lunges
Dumbbell Reverse Lunges

ROPE CLIMB

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

PUSH PRESS

Reduce Loading
Sub Kettlebells or Dumbbells
Sub Barbell
Kipping HSPU

Logistics

Partition options include: 

5 Rounds: 18+9+3 

3 Rounds: 30+15+5  

15 Rounds: 6+3+1

 24-20-18-16-12, 15-12-9-6-3, 5-4-3-2-1

Lesson Plan
(0-3 minutes)

(0-3 minutes)

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 Each

  • Box step ups
  • Bootstraps
  • Bend and reach
  • Cossak squats
  • Reverse lunge
  • DB Crush grip press
  • Box step ups
  • DB goblet squats
  • Single arm DB push press (each arm)
  • Hollow body rocks
  • Sit ups
  • DB Box step ups

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

PushPress | tell, show, do, check

  • Establish stance & grip
  • Feet hip width apart 
  • Hands just outside shoulders with full grip 
  • Bar in contact with shoulders
  • Elbows slightly in front in bar
  • 3 Cued dip and hold
  • Focus on upright torso
  • 3 Cued dip hold fast stand
  • Focus on hard extension of knees and hips
  • 3 Cued push press
  • Focus on extending the hips and knees before pressing
  • Hold top position, look for stacked position overhead

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)

(21-27 minutes)

Practice Round

  • 4 Box Step Ups
  • 1 Rope Climb
  • 4 Box Step Ups
  • 2 Push Jerks

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(27-52 minutes)

Look For

  • DB Box Step Ups | Emphasize for athletes to keep their chest up as they stand. 
  • Rope Climbs | Look for our teaching focus, we want a proper sequence and a solid clasp. 
  • Push Press | We are looking for an explosive hip drive, Legs should powerfully drive the bar overhead. This generates momentum for the press and ensures overhead power.

Post Workout Clean Up & Chat (52-60)

Accessory Work

Zone 2

1 Minute Row, 6 Minute Bike Erg 

2 Minute Row, 5 Minute Bike Erg 

3 Minute Row, 4 Minute Bike Erg 

4 Minute Row, 3 Minute Bike Erg 

5 Minute Row, 2 Minute Bike Erg 

6 Minute Row, 1 Minute Bike Erg 

[RPE 2-3 For All]

MINDSET

Jane Addams 

"Our doubts are traitors and make us lose the good we often might win, by fearing to attempt."

Doubts can hold you back from success; overcome them by taking action and seizing opportunities.

Additional Elements

Have questions?

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