Let Loose

Thu

Jul 11

Let Loose

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Workout

"Let Loose"

5 Rounds:

30 Kettlebell Swings (53/35)

30 Hand Release Push-ups

30/24 Calorie Bike Erg

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Rest 2 Minutes Between Rounds

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Time Cap: 35 Minutes

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KG | (24/15)

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Open-Games

5 Rounds For Total Time:

30 Kettlebell Swings @kettlebell(53/35)

30 Hand Release Push-ups

30/24 Calorie Bike Erg

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Rest 2 Minutes Between Rounds

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Time Cap: 35 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

Don't let the two minutes of rest between rounds fool you, this triplet packs a punch! Kettlebell swings are lighter and faster, while the push-ups will bring the pace down a bit in the middle to let you catch your breath, and the bike erg will be sure to spike that heart rate again before we get into our rest period. Smart breaks of work are key today!

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Scoring

Score | Time to complete work, including rest. Add 1s per rep if we are time capped.

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Movements

Kettlebell Swings | Completed in 1-2 sets across the workout, 1:00 or less.

Hand Release Push-ups | Hard cap of 2:00 of work

Calorie Bike Erg | About 2:00 of work each round.

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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

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Modifications

KETTLEBELL SWINGS

Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings

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HAND RELEASE PUSH-UPS‍

Reduce Reps
Regular Push-Ups
Box/Bench Push-Ups
Dumbbell Bench Press
Dumbbell Floor Press

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CALORIE BIKE ERG

Reduce Reps
2:00 Time Cap
30/24 Calorie Row
27/21 Calorie Ski
27/21 Calorie Echo/Assault Bike
400m Run
300m Air Run

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Logistics

If athletes need to share bikes, have a group start 2:00 behind the first group.

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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

0:30 bike
0:30 Alternating spiderman
0:30 Scorpions
0:30 Bodyweight goodmornings
0:30 bike
0:30 Tall plank
0:30 Downward dog
0:30 up down planks
0:30 bike
0:20 hand release push ups from knees
0:20 Tempo push ups
0:20 Hand release push ups

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

(9-19 minutes)

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KB Swing Prep | tell, show, do, check

:20 Alternating Single Leg Deadlifts
Focus on hinging at the hips while maintaining a flat back.
:20 Kettlebell Deadlifts
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
:20 KB Hip Hinge & Pop
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
:20 KB Russian Swings
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
:20 KB American Swings
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

5 Kettlebell Swings
5 Hand Release Push-ups
10/8 Calorie Bike Erg

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(25-60 minutes)

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Look For

KB Swing | Athletes should be generating power from the hips.
Hand release push up | Tight midline. Everything should move as a unit. Cue athletes to squeeze their quads before pressing off the floor.
Bike | Look for athletes to be completing the calories in 2:00 or less, otherwise encourage them to scale.

Post Workout Clean Up & Chat (60)

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_{Accessory Work}

Aerobic Capacity

AMRAP 20

21 Calorie Row

150’ Heavy Farmers carry

9 Burpee box jump overs

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Additional Elements

Have questions?

Reach out!

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