"Sitting Room"
8 Rounds For Time:
400 Meter Run
25 AbMat Sit-ups
2 Rope Climbs (15')
Rest 1 Minute Between Rounds
Time Cap: 40 Minutes
N/A
Today's piece should immediately get us thinking about how we want to pace and where we want to recover our breathing and heart rate during our work. One minute of rest is not much time so we need to be careful not to come out too hot, while not coming out so slow that we will not make it under the time cap. A delicate balancing act from start to finish!
Time to complete work
Run | Around 2:00
AbMat Sit-ups | :60 or less
Rope Climbs | :60 or less.
Rope climb sequence
Teach the sequence of reach, tuck, clamp, stand.
400m Run
Reduce Distance
2:00 Time Cap
500m Row
320m Ski
800m Bike
300m Air Run
Sit ups
Reduce Reps
Hollow Rocks
Rope Climbs
Reduce Height
Reduce Reps
2 Lay to Stand Rope Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
With a workout like today you should be able to manage a large class by allowing athletes to begin on different stations or by running the workout in heats.
Team variation
8 Rounds
400m run, together
25 Synchro sit ups
4 Rope Climbs (split)
No rest between rounds
Whiteboard Brief
General Flow
Rope Climb| tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
Run | Arm Swing.
Arms should swing naturally in coordination with the opposite leg. Elbows should be bent at approximately 90 degrees. Hands should be light and relaxed, not clenched.
Abmat Sit ups | Range of Motion.
Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.
Rope Climb | Sequence.
Provide plenty of cueing to encourage the proper sequence of action on the rope climb with the reach, tuck, clamp, stand.
8 Rounds For Time:
400 Meter Run
25 Sit-ups
4 Devil press
Rest 1 Minute Between Rounds
Time Cap: 40 Minutes
“Intention drives behavior.”
If we were to walk into the grocery store with a list of eight items to purchase, we'd be there for 10 minutes.If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.
Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.
Intention is everything.
3 Sets
10 DB crush grip bench press
8 DB bent row each arm
