HOLD IT TOGETHER

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Tue

Jun 18

HOLD IT TOGETHER

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Workout

"Hold It Together"

For Time:

150/120 Calorie Row

90 Pull-ups

60 Dumbbell Box Step-ups (20")

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Dumbbells: (50/35)'s

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* Partition However You'd Like

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Time Cap: 35 Minutes

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KG | (22.5/15)

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Open-Games

For Time:

150/120 Calorie Row

90 Chest To BarPull-ups

60 Double Dumbbell Box Step-ups (20")

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Dumbbells: (50/35)'s

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* Partition However You'd Like

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Time Cap: 35 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

Who doesn't love a good "choose your own adventure" day, Tribe! We've got a nice hefty grip piece in front of us with lots of opportunity to strategize and adjust our approach, in order to make the most of the work ahead. Athletes that are stronger at one movement than the others may choose to complete one and then break up the others into manageable sets. Some may break it all up into set rounds, and then there may be a daring few who opt to complete the work unpartitioned. (Same time frames apply)

Scoring

Time to complete work. Add 1s per rep not completed if you are time capped.

Movements

Calorie Row | 10 calorie per minute or more pace.

Pull up | 10 reps within a :30 window

DB Step ups | 8-10 reps within a minute

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Strategies

The One | Teaching Focus

Strong Leg Drive

Emphasize the initiation of the rowing stroke with a powerful leg drive. Athletes should push through their legs before engaging their back and arms

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Modifications

CALORIE ROW

Reduce Reps
135/110 Calorie Ski
150/120 Calorie Bike
150/120 Calorie Air Run
135/110 Calorie Echo/Assault Bike

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PULL-UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows

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DUMBBELL BOX STEP-OVERS

Reduce Reps/Loading/Box Height
Single Dumbbell/Kettlebell Box Step-ups
Double Kettlebell Box Step-ups
Dumbbell Forward/Reverse Lunges

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Logistics

POSSIBLE OPTIONS:

3 Rounds:

50/40 Calorie Row
30 Pull-ups
20 Dumbbell Box Step-ups

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5 Rounds:

30/24 Calorie Row
18 Pull-ups
12 Dumbbell Box Step-ups

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6 Rounds:

25/20 Calorie Row
15 Pull-ups
10 Dumbbell Box Step-ups

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10 Rounds:

15/12 Calorie Row
9 Pull-ups
6 Dumbbell Box Step-ups

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Lesson Plan
_{(0-3 minutes)}

(0-3 Minutes)

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)}

(3-8 Minutes)

General Flow

1:00 row
0:20 arm swings
0:20 arm wraps
0:20 truck twists
0:40 row
0:20 spiderman
0:20 scorpions
0:20 downward + upward dogs
0:20 row
0:20 alternating reverse lunges
0:20 sit ups
0:20 push ups

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

(8-18 Minutes)

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Pull Up | tell, show, do, check

:15 Dead hang
:15 Scap retractions
Modify from rings
:15 Jumping eccentric
Eccentric from rings
:10 Chin over bar hold
Top of ring row hold
Demo all strict pull up options
Focusing on range of motion
5 Reps workout movement

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DB Box Step Up | tell, show, do, check

0:20 Box step ups
0:20 Box step downs (right)
Look for knee to track over toes
0:20 Box step downs (left)
Look for knee to track over toes
0:20 DB Alt Reverse Lunges
Demo different ways to hold DB
0:20 DB Box step ups
Look for knees to track over toes

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Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

(18-24 Minutes)

Practice Round

4 Calorie Row
4 Pull-ups
4 Dumbbell Box Step-ups

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(24-59 Minutes)

Look For

Row | Strong leg drive
Pull Up | Full range of motion, arms locked out at the bottom and chin over bar.
DB Step up | Look for athletes tracking the knees over the toes as they step up and down.

Post Workout Clean Up & Chat

_{Accessory Work}

Lethal Legs

8 Rounds:

:20 Front Squats (#45/#35)

:10 Rest

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Directly Into...

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8 Sets:

:20 Wall Sit

:10 Rest

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Additional Elements

Have questions?

Reach out!

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