WORKOUT
DORK [HERO]
6 Rounds For Time:
60 Double Unders
30 Kettlebell Swings (53/35)
15 Burpees
Time Cap: 30 Minutes
KG | (24/15)
OPEN-GAMES
5 Rounds For Time:
60 Double Unders
12 Kettlebell Clean & Jerks, @kettlebell(53/35) 's
4 Burpee Ring Muscle-ups
Rest 1:00 Between Sets
OPEN/QUARTERS Athletes: 4 Burpee Bar Muscle-ups
Time Cap: 30 Minutes
FOR THE COACH
Stimulus
- Workout brief: https://youtu.be/AsCM0pb_z7I
- Resource Links: CompTrain Gym Resource Drive
- In today’s Hero workout we want athletes to choose weight, variations, and rep numbers that allow them to complete each station in :90 or less. Ideally the DU and the KB swings are unbroken, but if the athlete needs to break them into smaller sets to manage the overall volume, they can. No movement or weight should stump us and keep us from moving consistently today.
- DU | :90 or less. 2 sets.
- KB Swings | :90 or less. 2 sets.
- Burpees | :90 or less.
The One | Teaching Focus
- Heels. Today’s one teaching focus is a through line across all movements.
- Double unders: heels should “kiss” the ground in every jump.
- KBS: heels down. Drive through a flat foot like a push press. No toes!
- Burpee: after the push up, jump your feet FLAT outside your hands - with your heels down, like a squat.
Modifications
Double Unders
- Reduce volume
- :90 of attempts
- Single unders
- Plate/Line hops
KB Swings
- Reduce load
- Reduce volume
- Single arm DB swing
Burpees
- Reduce volume
- Elevated surface burpee
- No push up burpee
Logistics
- If you need to manage a large class you can partner up and stagger the start time by 2:00. If you opt for this, make sure you plan your timeline accordingly.
LESSON PLAN
Whiteboard Brief (3 Minutes)(0-3)
- Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
General flow
- :30 each
- Jumping jacks
- Inchworm to down dog to calf pedal
- Slow push up to shoulder tap
- Step back step up burpee
- High Knees
- Single unders
- Jump back step up burpee
- Bounding single unders
- Burpee
- Small jump single unders
Specific Warm Up (10 Minutes) (9-19)
KB Swing
- 10 KB Deadlifts
- Hinge + Pop
- 10 Cued reps
- Call “Hinge and Hold”....”Pop”
- Practicing the hip hinge movement without the kettlebell. Stand with feet shoulder-width apart, hinge at your hips, keeping your back straight, and reach towards the ground. Then aggressively squeeze the legs and glutes to extend.
- Aggressive hip extension, then pull.
Primer (6 Minutes) (19-25)
- 2 Rounds
- 20 DU
- 10 KB Swings
- 5 Burpees
- Should be unbroken and fast.
- Break
- Workout adjustments if needed
Workout (30 Minutes) (25-55)
Look For
- DU | Hand positioning, we want athletes to keep their hands down and slightly in front as they are jumping. Jump height, encourage athletes to keep their jump small to conserve energy.
- KB Swing | Chest up, we want athletes to keep their chest up throughout the rep rather than letting their torso collapse toward the floor.
- Burpee | Pacing, encourage athletes to find a cadence that allows them to keep moving here.
Post Workout Clean Up & Chat (55-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
6 Rounds For Time:
60 Double Unders
15 Single arm DB swing right
15 Single arm DB swing left
15 Burpees
Mindset
"As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind... I would still be in prison." Nelson Mandela
Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.
What he went through is something no human being should ever have to endure.
Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.
When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not... I would still be in prison.”
After Party
3 Sets
6 Double DB overhead lunge
12 Double DB front squat