CLOWN AROUND

Sat

Jul 20

CLOWN AROUND

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Workout

"Clown Around"

[TEAMS OF 3]

AMRAP 30:

50 Double Unders

200 Meter Run

10 Push Jerks (155/105)

Max Calorie Bike Erg

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SEE NOTE FOR INDY VERSION

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KG | (70/47)

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Open-Games

5 Rounds x AMRAP 3:

50 Unbroken Double Unders

200 Meter Run

10 Push Jerks, @weight(155/105)

Max Wall Walks

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• Rest 1 Minute Between Rounds

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For the Coach

Resource Drive

Workout Overview

Stimulus

We have a team workout today where we are trying to accumulate as many calories on the bike as we can. Teams will waterfall start, once partner one makes it through and gets to the bike, partner two will start. Once partner two gets to the bike, partner one will rest, and partner 3 will start their round. They will continue in this fashion until the thirty minute clock is up. We have a lot of cardio combined with some weightlifting, be sure athletes choose an appropriate weight, that will allow them to go unbroken for the most part.

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Scoring

Score | Total Calories on Bike

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Movements

Double Unders | 1:00 or less

Run | 1:00 or less

Push jerks | Moderately challenging, but unbroken

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The One | Teaching Focus

Aggressive Punch

Focus on athletes punching hard to catch the barbell in a stacked locked out position. We want to avoid the “press out” at the top of the rep.

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Modifications

DOUBLE UNDERS

Reduce Reps
:30 Time Cap
75 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
150m on Ski Erg
:30 On Any Machine

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200M RUN

Reduce Distance
1:00 Time Cap
250/225m Row
225/200m Ski
500/450m Bike
150m Air Run
15/12 Calorie Echo/Assault

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PUSH JERKS

Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Push-Ups
HSPU

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CALORIE BIKE ERG

Sub Row/Ski/Air Run/Echo/Assault

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Logistics

INDY VERSION

5 Rounds x AMRAP 3:
50 Double Unders
200 Meter Run
10 Push Jerks @weight(155/105)
Max Calorie Bike Erg
Rest 1 Minute Between Rounds

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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

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

(3-9 minutes)

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General Flow 0:30 each

100m run
Quad pulls
Knuckle draggers
Inchworm + spiderman
Bike
Scorpions
Downward dog + foot pedal
Push ups
Bike
Bunny hops
High knees
Butt kicks
100m run

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

(9-21 minutes)

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Double Unders | tell, show, do, check

Establish position
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

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Push Jerk | tell, show, do, check

Establish stance & grip
Feet with hip-width apart
Bar on shoulders
Elbows slightly in front of the bar
Full grip on the bar
5 Dip & hold
Focus on upright toros
5 Dip & drive
Focus on quick turnover from dip to drive
5 Jump & land w/ hands at side
Focus on full extension
5 Jump, Punch, & land
Focus on timing of jumping fully before punching the hands
3 Push jerks with empty bar
Focus on timing of jumping fully before punching the bar overhead and landing with bar locked out

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

10 Double Unders
100m Run
3 Push Jerks
7/5 Calorie Bike Erg

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(27-57 minutes)

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Look For

Double Unders | relaxed arms. Elbows should be pulled in close to the body, and shoulders are relaxed.
Run | pacing, athletes should be giving this a hard effort, but not hard enough that they cant get straight to the barbell and pick it up.
Push jerks | hard punch. Athletes are looking to catch the barbell with a sound overhead position each rep.

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Post Workout Clean Up & Chat (57-60)

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_{Accessory Work}

Killer Core

3-4 Sets For Quality:

Big Set Toes to Bar

20 V-Ups

20 Sit-ups

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Rest 2-3 Minutes Between Sets

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Additional Elements

Have questions?

Reach out!

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