This Little Piggy

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Thu

Nov 21

This Little Piggy

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Workout

"This Little Piggy"

10 Rounds For Time:

500/450 Meter Bike Erg

30 Double Unders

8 Toes to Bar

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Time Cap: 30 Minutes

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AGE GROUP

13-15 & 55+ | Same as class

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

This workout is a test of endurance, coordination, and core strength. The Bike Erg will keep your heart rate elevated, while the double unders challenge your timing and agility. The toes to bar will engage your core, and with 10 rounds to complete, it’s important to pace yourself from the start. Focus on staying smooth and efficient with your transitions, keeping the double unders unbroken when possible, and maintaining control on the toes to bar to avoid fatigue later in the workout.

Scoring

Score | Time to complete work.

Movements

Bike | Around 1:00 to complete.

Double Under | Unbroken set, 0:30 or less.

Toes to Bar | Unbroken sets.

Strategies

The One | Teaching Focus

Pushing Down on the Bar for Powerful Toes-to-Bar

Today, we’re concentrating on the technique of pushing down on the bar during toes-to-bar exercises. This method is essential for generating more power and momentum, which helps in lifting your legs to the bar more effectively. By pushing down on the bar, you engage your lats and stabilize your shoulders, creating a firmer base that supports the upward motion of your legs. This action not only helps in achieving a higher range of motion but also minimizes swinging, allowing for a more controlled and efficient movement.

Modifications

BIKE

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
200m Run
1:00 Moderate Effort on Treadmill/Runner*
8 Shuttle Runs (1 rep = 25ft down & back)

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DOUBLE UNDER

Reduce Reps
45 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
Time On Any Machine

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TOE TO BAR

Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups

Logistics

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 Each

Light Bike Erg (2-3 minutes)
Samson Stretch
Scorpions
Downward Dog
Spiderman Lunges
Bootstraps
Bend and Reach
Good Mornings
Cossack Squats
Hollow Hold
Sit-Ups
Quick Ups

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

(9-21 minutes)

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Double Unders | tell, show, do, check

Establish position
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
: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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Toes-to-Bar Warm-Up | Tell, Show, Do, Check

0:20 Active Hang
Athletes should hang from the bar while engaging their shoulders, pulling them down and away from the ears.
Emphasize maintaining a hollow body position with the core tight and feet slightly in front.
0:20 Hanging Knee Raises
Focus on bringing the knees up towards the chest while keeping the upper body stable.
Watch for athletes maintaining control and avoiding excessive swinging.
0:20 Kip Swings
Athletes should practice the kipping motion by transitioning smoothly between the hollow and arch positions.
Encourage athletes to keep the core tight and control their rhythm, using the shoulders and lats to drive the swing.
0:20 Kipping Leg Raises
Move to leg raises with straight legs, aiming to lift the feet as high as possible while maintaining core tension.
Look for athletes to maintain a strong grip and avoid bending the knees or losing control on the descent.
0:20 Toes-to-Bar (Scaled as Needed)
Transition to toes-to-bar, focusing on a smooth kip, consistent rhythm, and controlled contact of the feet to the bar.
Watch for athletes engaging the core, using the lats, and avoiding excessive swinging after each rep.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

200m Bike
10 Double Unders
4 Toes To Bar

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-57 minutes)

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Look For‍

Bike | Athletes should aim to keep their RPM above a 75. Cue athletes to have light feet, and pull on the pedals in the bottom of the stroke.
Double Unders | Cue athletes to focus on their wrist turn, The elbows should stake close to the body, and focus on spinning the wrists fast.
Toes to Bar | Look for athletes to actively push down on the bar as they kick. We want athletes to engage the lats as they pull.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Killer Core

5 Rounds of:

20 Second Side Plank (R), 10 Second Rest

20 Second Side Plank (L), 10 Second Rest

20 Second Hollow Hold, 10 Second Rest

20 Second Arch Hold, 10 Second Rest

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MINDSET

Frank Crane - "You may be deceived if you trust too much, but you will live in torment if you don't trust enough."

While trust can sometimes lead to disappointment, a life without trust is filled with constant suspicion and fear.

Additional Elements

Have questions?

Reach out!

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