Butterflies

March 21st

BUTTERFLIES

Download the week

Workout

"Butterflies"

5 Rounds For Time:

30/24 Calorie Bike Erg

30 Russian Kettlebell Swings (53/35)

10-20-30-40-50 Box Jumps (24"/20")

‍

Time Cap: 30:00

‍

KG | (24/15)

‍

Open-Games

N/A

‍

For the Coach

Resource Drive

Workout Overview

Stimulus

We have an ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.

Scoring

Time to complete work.

Movements

Bike Erg | 2:00 or less.
Russian Kettlebell Swings | 1-2 sets.
Box Jumps | :30/:60/:90/2:00/2:30

The One | Teaching Focus

Swing with the hips, not the hands
The arms should act as a lever, not as the primary force generators. The kettlebell should be swung by the momentum generated from the hip hinge, not lifted with the arms.Emphasize that the arms are relaxed, and the grip on the kettlebell is firm but not excessively tight.

Modifications

Calorie Bike
Reduce Reps
2:00 Time Cap
30/24 Calorie Row
25/20 Calorie Ski
400m Run
300m Air Run

KB Swings
Reduce Loading
Reduce Reps
Sub Eye Level Dumbbell Swing

Box Jumps
Reduce Reps
Reduce Box Height
Box Step-Ups
15-30-45-60-75 Squat Jumps
Reverse Lunges

Logistics

If you’re short on bikes, KBs, or boxes you can allow athletes to start this workout at varied stations. Start one group on the bike and one group on the KB swings.

Teach athletes how to share boxes if necessary.

Lesson Plan
_{(0-3 minutes)}

Whiteboard Brief

Provide workout overview
Review stimulus notes
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

General Flow :15-20 each

Get out KBs
Arm circles forward
Arm circles backward
Arm swings(Up & Over)
Arm wraps
Trunk twists planted
Trunk twists w/ rotation
Quad pull
Knuckle draggers
Alternating spidermans
Downward Dog
Alternating lunge w/ calf raise

Specific Warm-Up
_{(9-19 minutes)}

Specific Flow

:45 Bike easy effort
Eval Cal/Hr
:30 KB deadlift
Focus on relaxed arms and squeezing the legs & glutes
:30 Step ups
:30 Bike moderate effort
Increase Cal/Hr
:30 KB hip pop
Focus on relaxed arms and creating max height through the hips
:30 Heel rock to tuck jump
Focus on tucking the knees toward the chest, not sending the heels toward the butt.
:30 Bike workout effort
Targeting workout Cal/Hr
:30 KB swings
Focus on hips, not hands creating elevation on the KB
Box jumps
Focus on landing as tall as possible on the box

Strength

Primer
_{(19-25 minutes)}

Practice Round

8/6 Calorie Bike Erg
10 Russian Kettlebell Swings
5 Box Jumps

Break

Workout adjustments if needed

Workout
_{(25-55 minutes)}

Look For

Bike

Pedal Technique. Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
Encourage pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.

‍
KB Swing

Hips, not hands. Cue the athletes to “snap” the hips by squeezing the legs and glutes in order to maximize power on the KB swing. The KB should travel upward due to the force created by the hips, not by lifting the arms.
‍

‍

Box Jumps

Straight Line at the Top. Athletes should be in a straight line from head to heels at the top of the jump. Cue “Fully extend your hips and knees before tucking and landing.”

‍

Post Workout Clean Up & Chat (52-60 Minutes)

Additional Elements

Home Workout

5 Rounds For Time:
60 Alternating Reverse Goblet Lunges
30 Alternating DB hang snatch
30-40-50-60-70 Double unders

Time Cap: 30:00

Mindset

“You’ll miss the best things if you keep your eyes shut” - Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

After Party

3 Sets
8 Goblet bulgarian split squats each leg
10 Double DB alternating box step ups

Have questions?

Reach out!

Back to Home