Front Squats
3 Sets:
3 Front Squats at 70-75%
* Rest 2-3 Minutes Between Sets
"Uprising"
[AMRAP 12]:
10-20-30-40...
Double Unders
Kettlebell Swings
Double Unders
Kettlebell Goblet Lunges
Kettlebell: (53/35)
AEROBIC POWER [LACTATE THRESHOLD]
KG | (24/15)
AGE GROUP
13-15 & 55+ | (35/25)
KG | (15/11)
[AMRAP 12]:
10-20-30-40...
Double Unders
Kettlebell Snatches
Double Unders
Single Leg Squats
Kettlebell: (50/35)
KG | (24/15)
In part 1, This is the fifth and final week of our 5-week Super Power strength cycle. This is a deload week to allow for full recovery, leaving athletes feeling fresh, strong, and primed for future strength gains.
In part 2, We're alternating between double unders and a kettlebell movement in this 12-minute AMRAP, adding 10 reps to each round as we progress. Reps will add up quickly, so don't start at too fast of a pace in the first two rounds.
Score: Rounds + Reps
Intended Intensity: RPE 6-7
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 4-5 Rounds
Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep. Choose a loading that allows for at least 10 unbroken reps at a time.
Kettlebell Goblet Lunges: Hold one kettlebell at your chest in the goblet position. Step back and alternate legs every rep. Choose a loading that allows for at least 10 unbroken reps at a time.
Grip the ground
In both our squats we want to target a grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.
Transition in and out of the double unders as quickly and efficiently as possible. No need to waste time here.
If you need a break or rest, take it just before starting your kettlebell movements or rest as needed during each of those movements.
DOUBLE UNDERS
Reduce Reps
15-30-45-60... Single Unders
Plate Hops
2-4-6-8... Burpees
2-4-6-8... Calorie Row, Ski, or Bike Erg
KETTLEBELL SWINGS
Reduce Loading/Reps
Single Dumbbell Hang Power Snatches (50/35)
Barbell Hang Power Snatches (65/45)
Russian Kettlebell Swings
GOBLET STEP BACK (REVERSE) LUNGES
Sub Dumbbell
Barbell Front Rack Step Back Lunges (65/45)
Forward Lunges in Place
Walking Lunges
Goblet Squats
Bulgarian Split Squats
If you are limited on KBs, have athletes use DBs for the lunges and athletes start on different stations.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Goblet Squat + KB Swing
Front Squat | tell, show, do, check
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout Q&A
(42- 54 minutes)
Look For
Post Workout Clean Up & Chat (54-60)
Lethal Legs
[PART A]
4 Sets:
20 Seconds Standing Bike Erg [Damper 10]
10 Seconds Rest
20 Seconds Jumping Lunges
10 Seconds Rest
*Rest 2 Minutes Between Parts A & B
[PART B]
4 Sets:
20 Seconds Weighted Lunge Hold (R)
10 Seconds Rest
20 Seconds Weighted Lunge Hold (L)
10 Seconds Rest
MINDSET
Everett Dirksen
"I am a man of fixed and unbending principles, the first of which is to be flexible at all times."
Balance strong principles with the flexibility to adapt to new situations; rigidity can hinder growth.
