Since U Been Gone

Tue

Jun 25

Since U Been Gone

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Workout

"Since U Been Gone"

3 Rounds x AMRAP 4:

27/21 Calorie Row

21 Dumbbell Front Squats (50/35)'s

15 Burpee Pull-ups

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* Rest 4 Minutes Between Rounds

* Pick-up Where You Left Off

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KG | (22.5/15)

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Open-Games

AMRAP 4 x 3

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27/21 Calorie Row

50' Double DB OH Walking Lunge, @dumbbell(50/35)'s

8 Burpee Bar Muscle Ups

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*Rest 4:00 Between Rounds

*Pick-Up Where You Left Off in the Previous AMRAP

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For the Coach

Resource Drive

Workout Overview

Stimulus

Our triplet for today is meant to try and pull you out early and see if you can hold on or if you burn out. We all know what it means when we see big rest between intervals, hard efforts across the board with smart and intentional recovery periods, as long as we are moving while the clock is on we're winning.

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Scoring

Score | Total rounds plus reps across all 3 AMRAPS.

Movements

Calorie Row | about 1:30 or less
Dumbbell Front Squats | about 1:00 or less
Burpee Pull-ups | sets in 1:30 or less

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The One | Teaching Focus

Upright Torso
‍Chest up: Athletes should keep their chest lifted throughout the squat, preventing the upper body from collapsing forward.

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Modifications

27/21 CALORIE ROW

Reduce Reps
1:30 Time Cap
24/18 Calorie Ski
27/21 Calorie Bike
300m Run
200m Air Run

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DUMBBELL FRONT SQUATS

Reduce Loading
Reduce Reps
Single Dumbbell Front Squats
Sub Kettlebell(s)
Sub Empty Barbell
30 Air Squats

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BURPEE PULL-UP

Reduce Reps
Jumping Pull-up From Plate/Box
Burpee to Target
Burpee Only
Jumping Pull-up Only
Burpees + Ring Rows

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Logistics

Try to arrange the room to allow athletes to have quick transitions.

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With today being 1:1 intervals, you can start a second group during the rest period if you are short on machines.

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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

1:00 row
0:30 pigeon (right)
0:30 pigeon (left)
1:00 row
0:30 childs pose
0:30 upward dog
1:00 row
0:30 spiderman
0:30 scorpions

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

(9-21 minutes)

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Specific Flow

0:20 single DB goblet squat
0:20 DB renegade row
0:20 single DB front squat (right)
0:20 single DB front squat(left)
0:20 Quick ups

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Burpee Pull up Specific warm up

3 Step back step up burpee to target
3 Burpee to kip swing
3 Jumping pull ups
3 pull ups
3 burpee pull ups

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Strength
_{(21-33 minutes)}

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N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

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Practice Round some text

7/5 Calorie Row
7 Dumbbell Front Squat
3 Burpee Pull-ups

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(21-51 minutes)

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Look For

Row | Time frame target. With such a short time frame, be sure athletes have chosen a calorie target to complete in the stimulus time frame.
DB front squat | Chest up throughout the squat. Look for athletes to fight against letting the DBs pull them forward.
Burpee pull up | Cycle rate. Encourage athletes to keep moving, even if they need to slow down and pull back the reps.

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Post Workout Clean Up & Chat

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_{Accessory Work}

“Gun Show”

A. 3-4 sets of 10 Bench Supported Dumbbell Row (each side)

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B. 50 Empty Barbell Curls

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Additional Elements

Have questions?

Reach out!

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