You Got Mossed

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Sat

Apr 26

You Got Mossed

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Workout

"You Got Mossed" [TEAM VERSION]

[TEAMS OF 2]

5 Rounds For Time:

15 Synchro Lateral Bar Burpees

200 Meter Team Run

30 Power Snatches (75/55)

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Time Cap: 30 Minutes

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AEROBIC POWER [VO2 MAX]

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KG | (34/25)

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AGE GROUP

13-15 & 55+ | (65/45)

KG | (29/20)

Competitor

On the 5:00 x 5 Rounds:

15 Power Snatches (75/55)

200 Meter Run

15 Lateral Barbell Burpees

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KG | (34/25)

For the Coach

Resource Drive

Workout Overview

Stimulus

Partners are working together on the synchro burpees and the run, but only one partner works on the barbell while the other rests. The first partner back from the run can begin on the 30 reps. Split reps equally between partners (15 each). Synchronize at the bottom of the burpee.

Scoring

Score: Time

Movements

Intended Intensity: RPE 8-9

Target Loading: Light (35-45%)

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 18-25 Minutes

Lateral Synchro Burpees Over Bar: Choose a variation/reps that allow reps to be complete in 1:30 or less.

Run: About 1:00 to complete

Power Snatches: Loading should allow for 5+ Reps completed unbroken at a time.

The One | Teaching Focus

Elbows beat the feet

Cue athletes to punch hard and fast after fully extending the hips and legs. This will encourage athletes to land with their elbows already locked out and in an active overhead position.

Strategies

Modifications

LATERAL BURPEES OVER ROWER

Reduce Reps
Lateral Jump Over Line
Lateral Burpees With Step Over
Burpees to a 6" Target
Regular Burpees
Same Calorie Ski or Bike Erg
2x Air Squats

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200M RUN

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)

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POWER SNATCH

Reduce Loading/Reps
Double Dumbbell Hang Power Snatches
Kettlebell Swings
Power Cleans

Logistics

INDY VERSION

"You Got Mossed"
On the 5:00 x 5 Rounds:
15 Power Snatches (75/55)
200 Meter Run
15 Lateral Barbell Burpees

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

0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Calf Raises
0:30 Bodyweight Goodmornings
0:30 Alternating Worlds Greatest
0:30 Prone Supermans
0:30 Inchworm (No Push Up)
0:30 Step Back, Step Up Burpees
0:30 Pogo Hops
5 Fast Burpees

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

(9-19 minutes)

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General Snatch Warm Up

5 Snatch dip + drive
Focus on speed through the middle
5 Snatch deadlift + shrug
Focus on timing of the shrug
5 Snatch high pull
Focus on bar close
5 Snatch land
Focus on footwork and strong OH position
5 Snatch drops
Focus on footwork and strong OH position
2’’, 4’, 6’
3 Cued Snatch | tell, show, do, check
“Jump” - Full extension of hips and knees before pulling

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

5 Synchro Burpees
100m Team Run
5 Snatches (each)

Break

Workout Q&A

Workout
_{(39-55 minutes)}

(25-55 minutes)

Look For‍

Synchro Burpees: Athletes are targeting synchro in the bottom of the burpee, both touching their chest to the ground at the same time.
Run: Athletes do not have to stay together on these runs, one the first partner in from the run can start on the snatches until partner two comes back.
Snatches: Look for our teaching focus, elbows should beat the feet in the turnover.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Gun Show

5 Sets:

Max Unbroken Close Grip Push-ups

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Rest 1 Minute Between Sets

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MINDSET

James Barrie

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"We never understand how little we need in this world until we know the loss of it."

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True appreciation for life’s essentials often comes when we experience loss or deprivation.

Additional Elements

Have questions?

Reach out!

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