Whoville

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Tue

Mar 18

Whoville

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Workout

Strict Pull-up

4 Sets [Building In Weight]:

2 Strict Pull-ups at 80-90%

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Rest 2-3 Minutes Between Sets

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"Whoville"

AMRAP 15:

1 Rope Climb (15')

10 Hand Release Push-ups

15 Sit-ups

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AEROBIC POWER [LACTATE THRESHOLD]

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AGE GROUP

13-15 & 55+ | Same as class

Competitor

AMRAP 15:

1 Legless Rope Climb (15')

10 Handstand Push-ups

15 GHD Sit-ups

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the third week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages. In part 2, We're aiming to move continuously during this bodyweight workout. Choose reps/variations that allow rounds to take between 1:00-1:45 to complete, giving you at least 9 rounds in this workout.

Scoring

Intended Intensity: RPE 6-7

Movements

Target Score: 9-14 Rounds

Rope Climb: 0:20 or less to complete the climb, athletes should try to use as few pulls as possible.

Hand Release Push-Ups: 2 sets or less, be sure athletes are moving the body as a unit (no sagging or worming).

Sit-Ups: 0:30 or less.

The One | Teaching Focus

Avoiding Excessive Arching or Leaning Back

Check that athletes maintain a straight body position without excessive arching or leaning back. This ensures proper engagement of the targeted muscles.

Strategies

We don't want any failed rope climbs! Only attempt a rope climb when you're confident you can complete it.

A natural flow for this workout is to work aggressively through the rope climb to complete it as quickly as you can. Work steadily at the hand-release push-ups. Then slow your pace down on the last five reps of sit-ups to set yourself up to go right into another aggressive approach to the rope climbs.

Modifications

ROPE CLIMB

Reduce Height
Lay to Stand Climb
5 Strict Pull-Ups
5 Ring Rows
5 Toes To Bar
6 Alternating Dumbbell Plank Rows (Renegade Row)

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HAND-RELEASE PUSH-UPS

Reduce Reps
Regular Push-Ups
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press

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SIT-UPS

Reduce Reps
Hollow Rocks
Tuck Crunches

Logistics

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

0:30 Tall Plank Hold
0:30 Downward Upward Dogs
0:30 Spiderman Stretch
0:30 Scorpions
0:30 Plank Shoulder Taps
0:30 Mountain Climbers
0:30 Pec Stretch (right)
0:30 Pec Stretch Left

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

(9-24 minutes)

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Hand-Release Push-Up Warm-Up | Tell, Show, Do, Check

0:20 Scapular Push-Ups
Athletes should focus on engaging the shoulder blades by squeezing them together and then pushing them apart.
0:20 Knee Hand-Release Push-Ups
Watch for elbows staying at a 45-degree angle, a controlled descent, and hands releasing from the floor at the bottom.
0:20 Tempo Hand-Release Push-Ups (3-Second Descent)
Encourage athletes to lower slowly for three seconds, bringing the chest to the floor while keeping a strong core.
0:20 Standard Hand-Release Push-Ups
Look for athletes to maintain a neutral spine, release hands at the bottom, and drive up with elbows tracking back.

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Rope | tell, show, do, check

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

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Strict Pull-Up Prep

0:10 Dead hang
0:10 Supinated Dead hang
0:10 Scap Pull Ups
10 Banded Lat Pull Downs
5 Negative Pull Ups
Add Bands if needed
3 Body Weight Strict Pull Ups
Add Band if needed

Strength
_{(21-33 minutes)}

(24-36 minutes)

15:00 Minutes to allow athletes to warm up to their first set, then complete their 4 sets of 2.
Warm-Up Sets can look like:
5 @ 50% - 5 @ 60% - 3 @ 70 %
All 5 sets should be completed within 80%-90%, if athletes feel up to building within the range they can. Those that feel it's already too heavy or struggling with form, encourage them to stay at the same weight across the sets.

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

2 Rounds:
1 Rope Climb
5 Push-ups
10 Sit-ups

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(37-57 minutes)

‍Look For‍

Rope Climb: Athletes should tuck the knee as high as possible to complete the comb in as few pulls as possible.
Hand Release Push-Ups: We want the body to move as one through these reps today. Encourage athletes to lift the legs off the floor before pressing to lockout position.
Sit-Ups: Athletes should move with full range of motion in these reps. Shoulder blades touch the ground and shoulders pass the hips at the top.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

3-4 Supersets:

30 Second Ring Side Plank (Each Side)

100' Single-Arm Suitcase Carry (Each Arm)

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MINDSET

Nelson Mandela

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"There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered."

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Revisiting familiar places can reveal how much you’ve grown and changed over time.

Additional Elements

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Have questions?

Reach out!

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