The 99

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Tue

Jul 9

The 99

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Workout

"The 99"

For Time:

99 Calorie Bike Erg

99 Wallballs (20/14)

99 Burpees

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* Partition However You'd Like

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Time Cap: 25 Minutes

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KG | (9/6)

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Open-Games

For Time:

99 Calorie Echo Bike

99 Wallballs, @wallball(20/14) to 10/9ft

99 Chest-To-Bar Pull-ups

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* Partition However You'd Like

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Time Cap: 25 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

Today's piece can be a little bit deceiving on paper, it seems pretty straight forward and we get to choose how we attack it. But remember, these movements all interfere with each other and they can all drive your heart rate and breathing sky high if you aren't paying attention!

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Scoring

Score | Total time to complete work. Add 1s per rep not completed if time capped.

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Movements

Calorie Bike Erg | around a 800+ cal/hr pace on the bike erg to keep the total reps today.

Wallballs | Weight should be something you can hold 10+ reps at.

Burpees | We should be able to maintain a consistent moving pace

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Strategies

The One | Teaching Focus

Throw Timing.
Emphasize a strong and explosive hip extension followed by a coordinated throw. The ball should leave the hands at the peak of the jump.

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Modifications

CALORIE BIKE

Reduce Reps
99 Calorie Row
89 Calorie Ski
Calorie Echo
Calorie Assault

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WALLBALLS

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

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BURPEES

Reduce Reps
99 Calories On Any Machine
Push-Ups
No Push-up Burpees

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Logistics

Some possible options for breaking include (but are not limited to)

3 Rounds:
33 Calorie Bike
33 Wallballs
33 Burpees

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9 Rounds:
11 Calorie Bike
11 Wallballs
11 Burpees

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33 Calorie Bike
6 Rounds:
9 Wallballs
9 Burpees
33 Calorie Bike
5 Rounds:
9 Wallballs
9 Burpees
33 Calorie Bike

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11 Rounds:
9 Calorie Bike
9 Wallballs
9 Burpees

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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 Bike
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Childs pose
0:45 Bike
0:30 Bottom squat hold
0:30 Bootstraps
0:30 Bike
0:30 Air squat
0:30 Push ups
0:30 Quick ups

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

(9-21 minutes)

Burpee warm up

3 step back, step up burpee
3 step back, jump up burpee
Look for feet to land flat and outside of hands
3 jump back, step up burpee
3 jump back, jump up burpee
Explain pacing by how fast your hands reach get back to the ground. See Bens video for burpee warm up.

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Wallball | tell, show, do, check

Establish set-up
Feet shoulder-width apart.
Hold the medicine ball at chest height with both hands on the sides of the ball.
Elbows pointing down.
5 medball squat
Focus on foot arch and gripping the ground
5 medball push press
Focus on timing of hips and legs extending then pressing the ball
3 Medball thruster
Focus on squat mechanics, foot arch, and gripping the ground
3 Medball thruster
Focus on timing of hips and legs extending then pressing the ball overhead
5 Wall balls

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Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

4 Calorie Bike Erg
4 Wallballs
4 Burpees

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(27-52 minutes)

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Look For

Bike | Look for athletes to be holding 800cal/hr+ on the bike, no matter the amount they choose.
Wallball | Emphasize a strong and explosive hip extension followed by a coordinated throw.
Burpee | Athletes should be holding a smooth pace throughout all the burpees today.

Post Workout Clean Up & Chat (52-60)

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_{Accessory Work}

Lethal Legs

3-4 Sets For Quality:

20 Double Dumbbell Box Step-ups,10/side - not alternating (24"/20")

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Rest 2 Minutes Between Sets

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Additional Elements

Have questions?

Reach out!

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