HOLD STILL

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Thu

Jul 18

HOLD STILL

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Workout

"Hold Still"

5 Rounds For Time:

400 Meter Run

30 AbMat Sit-ups

20 Lateral Barbell Burpees

10 Front Rack Reverse Lunges (115/85)

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Time Cap: 35 Minutes

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KG | (52/38)

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Open-Games

5 Rounds For Time:

400 Meter Run

30 V-ups

20 Lateral Barbell Burpees

10 Front Rack Reverse Lunges, @weight(155/105)

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Time Cap: 35 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

It's a hefty conditioning piece that packs a real punch for the lungs and midline. Our goal should be maintaining consistency across these rounds, so we have to decide which movements we're going to use to pace and where we want to make our push, that way our lungs have a chance to keep up!

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Scoring

Score | Time to complete work. Add 1s per rep if time capped.

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Movements

Run | 2:15 or less here today.

AbMat Sit-ups | Aim for 1:00 or less

Lateral Barbell Burpees | 1:30 or less on these

Front Rack Reverse Lunges | Unbroken sets once we pick up the bar. These are about :30 or less of work

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Strategies

The One | Teaching Focus

Elbows up In the Lunges

Athletes should try and keep a perfect front rack position as they do their lunges to ensure the chest stays up and they are moving safely.

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Modifications

400M RUN

Reduce Distance
2:15 Time Cap
500/450m Row
450/400m Ski
1000/900m Bike
300m Air Run
30/26Calorie Echo/Assault

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SIT-UPS

Reduce Reps
Hollow Rocks

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LATERAL BARBELL BURPEES

Reduce Reps
Regular Burpees
20/15 Calories On Any Machine

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BARBELL FRONT RACK REVERSE LUNGE

Reduce/Remove Loading
Sub Forward Lunges
Sub Dumbbells (Front Rack or Suitcase)
Sub Kettlebells (Front Rack or Suitcase)
Sub Goblet Reverse Lunges

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Logistics

Shouldn't be much logistically that needs to be considered today.
Athletes will be better off having their own barbells since they will use it for burpees and lunges.

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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)

General Flow

200m run
Knuckle draggers
Quad pulls
Standing figure 4
Samson (right)
Samson (left)
Upward dog press ups
Hollow body rocks
Push ups
Glute bridge
Alternating v ups
Quick ups
Sit ups
Burpees
200m run

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

(9-19 minutes)

Front Rack Lunge | tell, show, do, check

0:20 Body weight reverse lunges
Look for athletes to be stepping back to a 90 degree angle in the knees
0:20 Empty barbell front rack reverse lunge
Look for athletes to keep elbows high and chest up
Load light weight
0:20 barbell front rack reverse lunge
Look for athletes to be driving through the front foot to stand tall.
Load to workout weight

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

100m Run
8 AbMat Sit-ups
4 Lateral Barbell Burpees
4 Front Rack Reverse Lunges

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(25-60 minutes)

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Look For

Run | Look for athletes to hit timing target on their runs in order to stay on pace.
Sit ups | look for full range of motion. Athletes shoulder baldes should touch the ground and shoulders pass the hip crease each rep.
Burpees | consistency in reps. Athletes should find a smooth rhythm in their burpees over bar so that they stay moving the whole time.
Lunges | look for athletes to keep the chest and elbows up throughout their reps.

Post Workout Clean Up & Chat (60)

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_{Accessory Work}

Bulletproof Shoulders

2 Sets

30 Banded pull aparts

30 Supinated pull aparts

30 Banded face pulls

*Anchor band to rig for face pulls

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Additional Elements

Have questions?

Reach out!

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