"The Extra Mile"
For Time:
400 Meter Run
4 Rounds For Time:
5 Dumbbell Front Squats (50/35)'s
5 Strict Pull-ups
400 Meter Run
3 Rounds:
5 Dumbbell Front Squats (50/35)'s
5 Strict Pull-ups
400 Meter Run
2 Rounds:
5 Dumbbell Front Squats (50/35)'s
5 Strict Pull-ups
400 Meter Run
1 Round:
5 Dumbbell Front Squats (50/35)'s
5 Strict Pull-ups
Time Cap: 25 Minutes
KG | (22.5/15)
4 Sets
400m Run
4-3-2-1 Rounds of:
5 DB Front squats
5 Strict pull ups
2 Bar pullovers
In today’s workoutaAthletes should aim to hold a consistent pace on the run in order to be able to pick the dumbbells up quickly when they return. The run is a great place to recover our arms between our rounds of squats and pull-ups. As the assigned rounds decrease the effort and cycle rate should increase.
Total time to complete work.
Run | About 2:00 of work.
Dumbbell Front Squats | Less than :30 of work in 1 set.
Strict Pull-ups | Less than :30 of work.
Elbows back
In the strict pull up, or whatever modifications athletes opt for, the teaching focus is the elbows going back and down rather than flaring outwards in the pull.
400m run
Reduce Distance
2:00 Time Cap
500m Row
320m Ski
1000m Bike
300m Air Run
DB Front Squats
Reduce Loading
Reduce Reps
Sub Kettlebells
Sub Barbell
10 Air Squats
Strict Pull Ups
Reduce Pull-Ups
Banded Strict Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows
In today’s workout athletes should be working strict strength pulling. Choose modifications that allow them to work a controlled, full range of motion strict pull rather than modifying to any form of kipping.
With today’s timeline, you’ll likely have extra time built in. You can use this to provide an opportunity for athletes to work on strict pulling strength, include extra teaching time, or guide your class through the “After Party” work following the end of the workout.
Whiteboard Brief
General Flow :20 - :30 each
Pay attention to time
DB Flow :10 each
Strict Pull Up | tell, show, do, check
Teach this as the initiation of the strict pull up
Focus on elbows at 45 degree angle
Sub ring rows if needed
Modify to workout movement
Focus on elbows at 45 degree angle
Practice Round
Break
Workout adjustments if needed
Look For
Shoulder Relaxation. Shoulders should be relaxed and not hunched. Check for symmetry in shoulder movement. This will be particularly helpful in today’s workout with the DB squats and strict pull ups.
Weight in heels. Focus on athletes keeping their weight shifted back and rooted in their heels throughout the DB squat.
Elbow Position. Monitor the position of the elbows during the pull-up. They should point down and slightly back, not flare out to the sides.
Post Workout Clean Up & Chat (50-60)
For Time:
4 Rounds For Time:
400 Meter Run
4-3-2-1 Rounds
5 Dumbbell Front Squats
10 Alternating DB plank rows Time Cap: 25 Minutes
“Everyone makes mistakes. Not everyone owns them.”
It can be tempting to blame a failure on an external factor. But when we do, we gain nothing. When we shirk responsibility, we also shirk a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. Sometimes we will be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.
Ask yourself a simple question: “What could I have done better?”
“The Naked Barbell V1”
40-30-20
Barbell strict press
Barbell supinated bent row
Barbell reverse curl
*with empty bar
