MONDAY | Functional Strength + ENDURANCE
You will want to assign everyone in your class a group number (+ letter in big classes) | big classes will have 4 different groups | each group (1A, 1B, 2A, 2B) can hold up to 8 people if you are having them do partner endurance... if it's individual endurance only 4 people per group | For anyone new, I'd definitely partner them up | The call is up to the coach but dependent on class size and I personally would ask if anyone wants a lot of endurance work, if so let them go at this individually
Reminder | Endurance - we focus on breath and form - this does not automatically mean slow for everyone, but without good breath, it's hard to sustain good form.
10 min for Talk through and Warm up (Get started right away, this will go fast):
Guide everyone through these movements altogether at the same time | As you're having everyone do these movements have each person go around the room and say one word to describe their weekend
20-30 sec/each movement:
Squats
Bent over banded rows
Reverse Lunge + Power Thru Lunges
Push Ups
Alternating SL RDL
10 Kcals each on Tread, Ski, Bike, and Row
-----
Workout | Group 1 | 24 min
- Group 1A and 1B will be in the back of the Building | List Group 1 Workout on Back TV
- I would set the timer for every 6:00 (that will essentially serve as the CAP for the endurance machines), strength groups will disregard the first 6:00 timer that goes off and keep working for the next 6:00 (for a total of 12:00), then they will switch from strength to endurance/endurance to strength | After the 24:00 is up, then group 1 and group 2 will switch workouts/ends of the room
Group 1A | Strength | 12 min
4-20 Banded Thigh Squats
+ Optional: 8-20 Banded Squat Jumps or 4-8 Unbanded Box Jumps
12-24t Alt Table Top Row + Block Squeezed Between Thighs
Group 1B | Endurance (Partner or Solo) | 12 min
6:00 CAP for each machine | Row + Bike
Row Distance Goal: 1250/1000 m
Bike Distance Goal: 60/45 Kcal
—--
Workout | Group 2 | 24 min
Group 2A | Strength | 12 min
8-20t Double Rep + Power Thru Lunges
6-20s Single Arm Staggered Stance KB Swings | Weight in the arm on the side of the leg that is back
12-30 Push Ups
Group 2B | Endurance (Partner or Solo) | 12 min
6:00 CAP for each machine | Tread + Ski
Tread Distance Goal: 1000 m
Ski Distance Goal: 1250/1000 m
Notes for the 'why' behind some of this:
Movements:
- Bands around thighs helps recruit abductors into the movement, which helps keep hips/knees typically a little happier which muscles surrounding joints are properly engaged
- Option for jumps: great for similar fatigue created when going from bike to run or on hills of runs, and great for muscular definition in legs
- Block between thighs with alternating rows engages deep core muscles and when alternating from side to side, forces the core to engage and pelvis to stabilize more
- Double rep + power thru helps to create a more functional movement in relation to performance/running/sprinting... when you run, you're working on driving the knee all the way up
- Single arm staggered stance KB swings - single arm forces core stabilization, staggered stance gets a little more spicy in the glutes/hammies
- Push ups, so when you get knocked down, you can get up again "I get knocked down, but I get up again, you're never gonna keep me down" ;)
Workout itself:
Typically when it comes to energy systems most strength/sprints are performed out of the anaerobic energy system and most longer distances are operating from the aerobic energy system... while most times we will try to target certain energy systems in a given workout, that doesn't mean that we don't still need to occasionally try going from anaerobic, to aerobic, back to anaerobic in a single workout to see what the body is truly capable of
Reminder | Endurance - we focus on breath and form - this does not automatically mean slow for everyone, but without good breath, it's hard to sustain good form.
10 min for Talk through and Warm up (Get started right away, this will go fast):
Guide everyone through these movements altogether at the same time | As you're having everyone do these movements have each person go around the room and say one word to describe their weekend
20-30 sec/each movement:
Squats
Bent over banded rows
Reverse Lunge + Power Thru Lunges
Push Ups
Alternating SL RDL
10 Kcals each on Tread, Ski, Bike, and Row
-----
Workout | Group 1 | 24 min
- Group 1A and 1B will be in the back of the Building | List Group 1 Workout on Back TV
- I would set the timer for every 6:00 (that will essentially serve as the CAP for the endurance machines), strength groups will disregard the first 6:00 timer that goes off and keep working for the next 6:00 (for a total of 12:00), then they will switch from strength to endurance/endurance to strength | After the 24:00 is up, then group 1 and group 2 will switch workouts/ends of the room
Group 1A | Strength | 12 min
4-20 Banded Thigh Squats
+ Optional: 8-20 Banded Squat Jumps or 4-8 Unbanded Box Jumps
12-24t Alt Table Top Row + Block Squeezed Between Thighs
Group 1B | Endurance (Partner or Solo) | 12 min
6:00 CAP for each machine | Row + Bike
Row Distance Goal: 1250/1000 m
Bike Distance Goal: 60/45 Kcal
—--
Workout | Group 2 | 24 min
Group 2A | Strength | 12 min
8-20t Double Rep + Power Thru Lunges
6-20s Single Arm Staggered Stance KB Swings | Weight in the arm on the side of the leg that is back
12-30 Push Ups
Group 2B | Endurance (Partner or Solo) | 12 min
6:00 CAP for each machine | Tread + Ski
Tread Distance Goal: 1000 m
Ski Distance Goal: 1250/1000 m
Notes for the 'why' behind some of this:
Movements:
- Bands around thighs helps recruit abductors into the movement, which helps keep hips/knees typically a little happier which muscles surrounding joints are properly engaged
- Option for jumps: great for similar fatigue created when going from bike to run or on hills of runs, and great for muscular definition in legs
- Block between thighs with alternating rows engages deep core muscles and when alternating from side to side, forces the core to engage and pelvis to stabilize more
- Double rep + power thru helps to create a more functional movement in relation to performance/running/sprinting... when you run, you're working on driving the knee all the way up
- Single arm staggered stance KB swings - single arm forces core stabilization, staggered stance gets a little more spicy in the glutes/hammies
- Push ups, so when you get knocked down, you can get up again "I get knocked down, but I get up again, you're never gonna keep me down" ;)
Workout itself:
Typically when it comes to energy systems most strength/sprints are performed out of the anaerobic energy system and most longer distances are operating from the aerobic energy system... while most times we will try to target certain energy systems in a given workout, that doesn't mean that we don't still need to occasionally try going from anaerobic, to aerobic, back to anaerobic in a single workout to see what the body is truly capable of
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tuesday | MAX
This max will be for total distance, ideally teams of 4 (3 is okay) - the larger the team, the more time it will take
- if you have multiple teams in a class with different numbers (for instance, a 4 person, and 3 person team... put three stronger people on a team - the three person team will have someone go twice on a machine, but they won't want to have the same person go twice on every machine)
Warm up
First 5:00 of class (while coach is talking) | Individual: hip airplanes, couch stretch, cars, first portion of sprint mechanics)
5:00-10:00 of class | Together: Sprint mechanics from butt kicks/high knees, on
10:00-15:00 of class | Machines
Section 1 (Roughly: 24:00 total for a team of 4)
Set the clock for this with 0:20 work and 0:10 rest/transition (x how many ever on the team)
Round 1: On every machine, each person from the team will go 20 sec trying to get as far as they can (don't clear the screen before/after teammates go), but individually each person will want to keep in mind how far they were able to go in that 20 sec.
--- after the team goes once on a machine, 1:00 rest, write down team distances ---
Round 2 --- have the team stay on the same machine for one more round, but clear the screens ---
--- team goal is to beat or meet the same distance they achieved in first round ---
After a team does their two times on a machine, they will move to the next machine | With a team of 4, should be roughly 2:00 per round/6:00 per team on a given machine/and 24:00 for all of Section 1
Section 2: (Roughly 12:00 for a team of 4)
4 person teams (includes if there are four person + 3 person team): 3:00/Machine no set time for anyone - but goal is to beat or meet their combined distance from section 1 | Which means trying to match their 2:40 worth of work, with 20 sec handicap for transitions
If the class is only made up of 3 person teams: 2:20/Machine which means they're trying to match their 2:00 worth of work with 20 sec handicap for transitions
- if you have multiple teams in a class with different numbers (for instance, a 4 person, and 3 person team... put three stronger people on a team - the three person team will have someone go twice on a machine, but they won't want to have the same person go twice on every machine)
Warm up
First 5:00 of class (while coach is talking) | Individual: hip airplanes, couch stretch, cars, first portion of sprint mechanics)
5:00-10:00 of class | Together: Sprint mechanics from butt kicks/high knees, on
10:00-15:00 of class | Machines
Section 1 (Roughly: 24:00 total for a team of 4)
Set the clock for this with 0:20 work and 0:10 rest/transition (x how many ever on the team)
Round 1: On every machine, each person from the team will go 20 sec trying to get as far as they can (don't clear the screen before/after teammates go), but individually each person will want to keep in mind how far they were able to go in that 20 sec.
--- after the team goes once on a machine, 1:00 rest, write down team distances ---
Round 2 --- have the team stay on the same machine for one more round, but clear the screens ---
--- team goal is to beat or meet the same distance they achieved in first round ---
After a team does their two times on a machine, they will move to the next machine | With a team of 4, should be roughly 2:00 per round/6:00 per team on a given machine/and 24:00 for all of Section 1
Section 2: (Roughly 12:00 for a team of 4)
4 person teams (includes if there are four person + 3 person team): 3:00/Machine no set time for anyone - but goal is to beat or meet their combined distance from section 1 | Which means trying to match their 2:40 worth of work, with 20 sec handicap for transitions
If the class is only made up of 3 person teams: 2:20/Machine which means they're trying to match their 2:00 worth of work with 20 sec handicap for transitions
wednesday | E:30 + Y:30
5:00 Individual Warm Up
Timer Game (Partner Endurance)
3 Rounds |1:30/timer per machine | 0:05 transition between stations (basically enough time to clear the screen, partner will want to be ready for the next machine similar to max format of no rest in between)
1. Tread: 300 m
2. Row: 375/300 m
3. Bike: 18/14 Kcals
4. Ski: 375/300 m
5. One person at a time: Heavy Goblet Carry Down + 20 Alt Low Box Step Ups at end + and Back (mark with cones)
Timer Game (Partner Endurance)
3 Rounds |1:30/timer per machine | 0:05 transition between stations (basically enough time to clear the screen, partner will want to be ready for the next machine similar to max format of no rest in between)
1. Tread: 300 m
2. Row: 375/300 m
3. Bike: 18/14 Kcals
4. Ski: 375/300 m
5. One person at a time: Heavy Goblet Carry Down + 20 Alt Low Box Step Ups at end + and Back (mark with cones)
Thursday | Functional Strength
Warm up
Wooden dowel passthroughs
Foam roll lats/lat walk outs
Ski
Clean progression | together as a group
- Power position & hang position difference
Then about 5 reps on each…
- Shrugs
- Shrug to high pull
- High pull to front rack
- Explosive: High pull to front rack with drop (working on getting under the bar)
- Full clean
Workout | Group 1 / 21:00
4-12
Clean + Overhead Press + Thrusters | can be strung together, or separated
- what this means is it can all be strung into one movement each rep (example: clean into overhead press into thruster, the reset into clean) , or these can all be done separately (example: 5 cleans, then 5 overhead press, then 5 thrusters)
- if stringing together, the transition from movement to movement is mindful and not rushed
8-20 Pull Ups + Chin Ups
- they will do first half of the reps on each round as pull ups and the remainder of their rep scheme with chin ups (unless Taylor or Jenn - who are out on chin ups!)
- example: 8 total reps would be 4 pull ups and 4 chin ups
-----
Group 2 / 21:00
20 Reps/side Single Leg Kneeling Ski
- Place pads on skis, one knee will be down on pad, other leg will have foot planted with knee bent in front of pad
- While this still involves a hip hinge, it will place a lot more emphasis on the upper body (lats, core, triceps)
- Make sure to do 20 reps both sides
12-20 Medball Slams or Medball Tucks
30-60 sec Block hold hollow body hold
Wooden dowel passthroughs
Foam roll lats/lat walk outs
Ski
Clean progression | together as a group
- Power position & hang position difference
Then about 5 reps on each…
- Shrugs
- Shrug to high pull
- High pull to front rack
- Explosive: High pull to front rack with drop (working on getting under the bar)
- Full clean
Workout | Group 1 / 21:00
4-12
Clean + Overhead Press + Thrusters | can be strung together, or separated
- what this means is it can all be strung into one movement each rep (example: clean into overhead press into thruster, the reset into clean) , or these can all be done separately (example: 5 cleans, then 5 overhead press, then 5 thrusters)
- if stringing together, the transition from movement to movement is mindful and not rushed
8-20 Pull Ups + Chin Ups
- they will do first half of the reps on each round as pull ups and the remainder of their rep scheme with chin ups (unless Taylor or Jenn - who are out on chin ups!)
- example: 8 total reps would be 4 pull ups and 4 chin ups
-----
Group 2 / 21:00
20 Reps/side Single Leg Kneeling Ski
- Place pads on skis, one knee will be down on pad, other leg will have foot planted with knee bent in front of pad
- While this still involves a hip hinge, it will place a lot more emphasis on the upper body (lats, core, triceps)
- Make sure to do 20 reps both sides
12-20 Medball Slams or Medball Tucks
30-60 sec Block hold hollow body hold
FRIDAY | MAX
Long Machines | Max Distance
*Write down kcals + distance
10:00/Machine
This day should be a huge emphasis on form!
Trying to beat:
1.5 Mile Tread
2500 m Row
2500 m Ski
100 Kcal Bike
*Write down kcals + distance
10:00/Machine
This day should be a huge emphasis on form!
Trying to beat:
1.5 Mile Tread
2500 m Row
2500 m Ski
100 Kcal Bike
