The Shredder

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Wed

Jan 29

The Shredder

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Workout

Weighted Strict Pull-up

3 Sets:

3 Weighted Strict Pull-ups

- Rest 20 Seconds -

3 Kneeling Medball Slams

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* Build In Weight To Technical Failure

* Rest 2-3 Minutes Between Sets

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"The Shredder"

For Time:

40/32 Calorie Bike Erg

40 Pull-ups

30/24 Calorie Bike Erg

30 Dumbbell Snatches (50/35)

20/16 Calorie Bike Erg

200 Meter Farmers Carry (50/35)'s

10/8 Calorie Bike Erg

100 Double Unders

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Time Cap: 18 Minutes

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KG | (22.5/15)

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AGE GROUP

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

KG | (15/11)

Open-Games

For Time:

40/32 Calorie Echo Bike

40 Chest to Bar Pull-ups

30/24 Calorie Echo Bike

30 Dumbbell Snatches (70/50)

20/16 Calorie Echo Bike

200' Handstand Walk

10/8 Calorie Echo Bike

100 Double Unders

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, We're contrasting heavy pull-ups with quick medball slams to stimulate power development. BE AGGRESSIVE in your medball slams. Moving with speed is what stimulates the body to become more explosive. Please watch your face as the ball bounces back up! In part 2, In this chipper-style workout, we alternate between bike and non-bike movements, each non-bike movement challenging our grip. For all of the non-bike movements, choose weights/variations/reps that allow the work to be completed in about 2 minutes or less.

Scoring

Score: Time

Movements

Target Score: 10-16 Minutes

Stimulus: Lactate Threshold [RPE 6-7]

Pull-Ups: 2:00 or less, 5+ unbroken at a time.

DB Snatches: Use a single dumbbell and alternate arms every rep. 1-2 sets, 2:00 or less.

Farmer's Carry: Use two dumbbells held at the sides. 2:00 or less, able to complete 100m before breaking.

Double Unders: 2:00 or less.

Bike: 3:00-2:00-1:00-0:30 respectively, These are not caps but more so goals.

The One | Teaching Focus

Scapular Engagement

Emphasize scapular retraction and depression before initiating the pull-up. Athletes should engage their shoulder blades by pulling them down and back.

Strategies

Break the non-bike movements into manageable chunks to mitigate forearm and grip fatigue. You might think you are getting a break on the bike, but it requires more forearm and grip musculature than many realize.

Bike at a pace you could maintain for 30+ minutes if asked to. It should feel challenging, but should not be in question. If you are feeling good on the back half of the workout, pick the bike pace up a little.

Modifications

PULL-UPS

Reduce Reps
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

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DUMBBELL SNATCH

Reduce Loading/Reps
Dumbbell Hang Power Snatches
Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Hang Power Snatches (75/55)

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FARMER’S CARRY

Reduce Loading/Distance
Sub Kettlebells or Plates
2:00 Farmer’s Carry March in Place
2:00 Farmer’s Carry Hold

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DOUBLE UNDERS

Reduce Reps
150 Single Unders
Plate Hops
20 Burpees
1:30 Effort On Any Machine

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[MEN] 40-30-20-10 CALORIE BIKE

4:00-3:00-2:00-1:00 Time Cap
35-25-16-8 Calorie Fan Bike
40-30-20-10 Calorie Row
35-25-16-8 Calorie Ski
500-400-300-200m Run
3:00-2:15-1:30-0:45 Moderate Effort on Treadmill/Runner
40-30-20-10 Shuttle Runs (1 rep = 10m)

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[WOMEN] 32-24-16-8 CALORIE BIKE

4:00-3:00-2:00-1:00 Time Cap
28-20-13-6 Calorie Fan Bike
32-24-16-8 Calorie Row
28-20-13-6 Calorie Ski
500-400-300-200m Run
3:00-2:15-1:30-0:45 Moderate Effort on Treadmill/Runner
40-30-20-10 Shuttle Runs (1 rep = 10m)

Logistics

Sharing bikes today can cause athletes having to wait on one another, it will flow better to use a different machine if needed.

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

2:00 Bike
0:30 Band Pass Throughs
0:30 Around the Worlds
0:30 Banded Lat Stretch (right)
0:30 Banded Lat Stretch (left)
0:10 Dead Hang
0:10 Supinated Hang

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

(9-24 minutes)

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Dumbbell Snatch Warm Up | tell, show, do, check

0:20 Alternating Single DB Deadlift (Light Load)
Look for athletes to drop their hips throughout reps.
0:20 Alternating Single DB Deadlift + High Pull (Light Load)
Emphasize athletes to fully extend the hips before pulling the DB.
0:20 Single DB Push Press (Each Arm) (Light Load)
Look for the finish position: DB stacked over the body, bicep by the ear.
0:20 Alternating DB Hang Snatch (Light Load)
Again, emphasize the hips extending first.
0:20 Alternating DB Snatch (Light Load)
Again, emphasize the hips extending first.
0:20 Alternating DB Snatch (Workout Load)

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Medball Slams Prep

Medball Ground to Overhead
Emphasize opening the hips all the way
Medball Slams (light)
Look for athletes to fully extend, then explosively hinge to “close” the hips.
Medball Slams (working load)
Encourage as much explosiveness as possible.

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Strict Pull-Ups

0:20 Dead Hang on Pull-up Bar
8 Slow Scap Retractions
Have athletes focus on keeping their head in between their arms.
3 Slow Pull-up Negatives (0:03-0:05 Lower)
Focus on elbow position, elbows slightly in front of the body.
3 Strict Pull-ups
Look that athletes are getting full range of motion throughout their reps.
3 Light Weight Strict Pull-Ups (or heavy banded)
2 Moderate Weight Strict Pull-Ups (or moderately banded)
Build To Starting Weight

Strength
_{(21-33 minutes)}

(24-36 minutes)

Build In Weight To Technical Failure
Rest 2-3 Minutes Between Sets
Emphasize athletes rest at least 0:20 between their pull ups and slams.

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

On The Minute x 4:
Min 1: 5/4 Calorie Bike + 5 Pull-ups
Min 2: 5/4 Calorie Bike + 4 Dumbbell Snatches
Min 3: 5/4 Calorie Bike + 4 Dumbbell Deadlifts
Min 4: 5/4 Calorie Bike + 10 Double Unders

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42-60 minutes)

Look For‍

Bike: Consistent pace, think of the bike as a recovery from the other movements. Encourage athletes to breathe and get the heart rate back to a steady state.
Pull Ups: 5-10 unbroken reps at a time, the target is 2:00 Encourage scaling if needed.
Snatches: Athletes alternate hands each rep, they should be able to complete these in 2-3 sets.
Farmers carry: Look for athletes to roll the shoulders back and down as they walk.
Double Unders: Athletes will need to try and focus on wrist speed here, not turning the rope with their whole arm.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Killer Core

4 Giant Sets:

20 Dumbbell Plank Rows (10/Side)

10 Dumbbell Side Bends (R)

10 Dumbbell Side Bends (L)

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Rest 2 Minutes Between Giant Sets

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MINDSET

Richard Bach

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"In order to live free and happily, you must sacrifice boredom. It is not always an easy sacrifice."

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Embracing an adventurous and fulfilling life often means letting go of comfort and routine.

Additional Elements

Have questions?

Reach out!

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