Tippy Toes

No items found.

Tue

Oct 15

Tippy Toes

Download the week Copy Full Page

Copy to clipboard

Workout

"Tippy Toes"

10 Rounds For Time:

10 Toes to Bar

10 Burpees

100 Meter Run

‍

Time Cap: 30 Minutes

‍

REPEAT FROM 10/17/23

‍

AGE GROUP

13-15 & 55+ | Same as class

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

This repeat benchmark workout is a full-body grinder that will test your stamina and grit. The toes to bar challenge your core, the burpees keep your heart rate high, and the 100-meter run pushes your endurance. With 10 rounds to complete, it’s all about finding a steady rhythm and staying consistent. Push through and keep moving—this one’s all about pacing and resilience!

Scoring

Score | Time to complete, add 1s for every rep not complete.

Movements

Toes to Bar | Less than a minute each round. 1-2 sets respectively.

Burpees | Less than a minute, steady pace.

Run | We should shoot to finish this run in 40 seconds today.

Strategies

The One | Teaching Focus

Core Engagement

Observe athletes' core engagement throughout the movement. They should initiate the movement by engaging their core muscles to lift their legs upward towards the bar.

Modifications

TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups

‍

BURPEES

Reduce Reps
12/10 Calories On Any Machine
Push-Ups
No Push-Up Burpee
2x Mountain Climbers
2x Air Squats

‍

100M RUN

Reduce Distance
Time Cap
125m Row
80m Ski
200m Bike
75m Air Run

Logistics

Today is a really important day to be sure run routes are even across the room. If the athletes in the back of the room are having ot run an extra 10-20m each round it will make a significant difference overall in their workout.

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

200m run
0:30 High knees
0:30 Butt kicks
0:30 Leg swings (front to back)
0:30 Inchworm to push up
0:30 Spiderman
0:30 Sit Ups
0:30 Burpees
200m Run

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

(9-19 minutes)

‍

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)}

(19-25 minutes)

Practice Round

5 Toes To Bar
5 Burpees
100m Run

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-55 minutes)

‍

‍Look For

Toes to Bar | Encourage athletes in their reps to actively drive the heels down as they go back into their swing, this will better set them up for the next rep.
Burpee | Arms are the pacer, we want to stay moving but if we need to slow down, have athletes take their hands slower to the floor.
Run | Encourage athletes to push this run, its short and manageable to push the pace.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

6 Sets [Building Each Set]:

30 Meter Double Kettlebell Front Rack Carry

‍

Rest 1 Minute Between Each Set

‍

MINDSET

John Muir

"When one tugs at a single thing in nature, he finds it attached to the rest of the world."

Everything in nature is interconnected; what affects one part impacts the whole.

Additional Elements

‍

Have questions?

Reach out!

Back to Home

Tue