Sat

Jun 15

Team DVB [Hero]

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Workout

"Team DVB" [HERO]

For Time:

1,600 Meter Medicine Ball Run

8 Rounds: 10 Wallballs + 1 Rope Climb

800 Meter Medicine Ball Run

4 Rounds: 10 Wallballs + 1 Rope Climb

400 Meter Medicine Ball Run

2 Rounds: 10 Wallballs + 1 Rope Climb

Rope Climb: (15')

Medicine Ball: (20/14)

* Teams of 2

* Run Together With One Med-Ball

* 8-4-2 Rounds Each Inside

* Next Partner Goes When Med-Ball Is Available

SEE NOTE FOR INDY VERSION

Open-Games

For Time:

1,600 Meter Medicine Ball Run

8 Rounds: 10 Wallballs + 1 Rope Climb

800 Meter Medicine Ball Run

4 Rounds: 10 Wallballs + 1 Rope Climb

400 Meter Medicine Ball Run

2 Rounds: 10 Wallballs + 1 Rope Climb

Rope Climb: (15')

Medicine Ball: @wallball(20/14)

Time Cap: 38 Minutes

REPEAT FROM 5/20/23

For the Coach

Resource Drive

Workout Overview

Stimulus

In part one we’re hitting 3 sets of 8 back squats. Athlete’s should target a load that they’re confident in for the first set and then build as they are able. In part 2 we have a total body push & total body pull in today’s workout. Athletes should target a wallball variation that allows them to finish in :60 and get straight to work on the DB. On the DB we want athletes to complete as many DB snatches as they can in about :45 before taking the time to transition back to the wallballs.

Scoring

Score | Time to complete work.

Movements

Medicine Ball Run | About 10:00 or less of workWallballs | Unbroken sets.Rope Climb | No longer than :30.

The One | Teaching Focus

Wallball Breathing
Teach breathing strategy on the wall ball Inhale while the ball is in the air, brace throughout the squat, exhale when you throw

Modifications

1600M MEDICINE BALL RUN
Reduce Distance
Reduce/Remove Loading
10:00 Time Cap
2000/1800m Row
1300/1150m Ski
4000/3200m Bike
1600m Air Run

WALLBALLS
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
15 Air Squats

ROPE CLIMBS
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope

Logistics

"DVB" [HERO]
For Time:
1,600 Meter Medicine Ball Run
8 Rounds: 10 Wallballs + 1 Rope Climb
800 Meter Medicine Ball Run
4 Rounds: 10 Wallballs + 1 Rope Climb
400 Meter Medicine Ball Run
2 Rounds: 10 Wallballs + 1 Rope Climb
Rope Climb: (15')
Medicine Ball: (20/14)
REPEAT FROM 5/20/23

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-6 minutes)

General + Wallball Flow 0:20 each

  • Grab medballs
  • 100m run
  • Air squat
  • Push ups
  • MB deadlift
  • MB squat
  • MB shoulder press
  • MB thruster
  • Wallballs

Talk about breathing technique

  • 100m MB run

Specific Warm-Up
(9-21 minutes)

(9-11 minutes)

Rope | tell, show, do, check

  • Progression
  • 4 Reps ring rows
  • 2 Reps stand to stand
  • 4 Reps jumping rope pull ups
  • 4 Reps jumping rope pull up with knee tuck
  • 5 rep Reach

Standing to reach and grasp

  • 5 rep Tuck

Strength
(21-33 minutes)

n/a

Primer
(33-39 minutes)

(11-17 minutes)

Practice Round

  • 100m Medicine Ball Run
  • 5 Wallballs
  • 1 Rope Climb

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(17-60 minutes)

Look For

  • Run

Pacing, athletes should choose a pace on the run that allows them to come in and get right to work on their sets.

  • Wallball

Athletes to control breathing throughout sets

  • Rope Climb

Look for sequence of pull: stand, reach, grasp

  • Post Workout Clean Up & Chat (60-60 Minutes)

Accessory Work

Bulletproof Shoulders
4 Sets:
10 T-Y-I Dumbbell Complexes
Rest 2 Minutes Between Sets

Additional Elements

Have questions?

Reach out!

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