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2:00 Cardio of Choice
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Mobilize and Stretch
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Dynamic Movements:
10 Air Squats (Focus on range of motion and controlled movement)
10 PVC Pass-throughs (For shoulder mobility)
5 Inchworms with a Push-up (Get the hamstrings and shoulders engaged)
10 Glute Bridges (Focus on squeezing the glutes at the top)
5/5 Samson Lunges (With an overhead reach to activate the hips and shoulders)
Specific Warm-up for Deadlifts and Workout Movements (10 minutes)
Deadlift Prep:
5 Empty Barbell Romanian Deadlifts (Focus on form and posterior chain activation)
5 Deadlifts at 50% of working weight (Focus on engaging the core and controlled movement)
3 Deadlifts at 75% of working weight (Add weight and practice bracing and form)
Pull-up, DB Bench Press, and Wall Ball Warm-up:
1 Set:
5 Pull-ups (or scaled version, like banded pull-ups or ring rows)
5 Dumbbell Bench Press (Light to moderate weight to practice movement and form)
5 Wall Balls (light) (Focus on squatting to full depth and hitting the target with control)
Strength Focus: Deadlifts
3 Sets of 3 Reps
Add 5-10 lbs from last week’s working weight.
Hold the last rep of each set for a 10-count at the top, maintaining a strong, braced core and active glutes, before lowering the weight with control.
Points of Performance:
Setup: Feet hip-width apart, barbell over mid-foot, engage lats, and brace the core.
Lift: Drive through the heels, keeping the bar close to the body, and extend the hips fully at the top.
Hold: At the top of the final rep, hold for 10 seconds, maintaining tension in the glutes, hamstrings, and core before slowly lowering the bar.
Coaching Tip: Emphasize the importance of control during the 10-second hold. Athletes should avoid leaning back and instead focus on standing tall with an active core.
12 min AMRAP
9 Pullups
15 DB Bench press
21 Wall Balls
Workout Prep:
Pull-up Focus:
Emphasize lat engagement and kipping efficiency for smooth, controlled pull-ups.
Scale options include banded pull-ups or ring rows for athletes who need assistance.
Dumbbell Bench Press:
Use a weight that allows for unbroken or near-unbroken sets, focusing on control and full range of motion.
Cue athletes to maintain tension in the chest and avoid bouncing the dumbbells at the bottom.
Wall Balls:
Focus on keeping the squat strong with an upright torso.
Encourage athletes to use the legs to drive the ball up, maintaining consistent, smooth reps.
Stimulus & Goal:
Stimulus: This workout combines upper body strength (pull-ups and dumbbell bench press) with endurance and conditioning (wall balls). The goal is to manage grip and upper body fatigue while maintaining steady pacing throughout the AMRAP.
Goal: Athletes should aim for 4-5 rounds in 12 minutes, with consistent movement. Smooth transitions between movements and manageable sets are key to maximizing rounds.
Scaling Options:
Pull-ups: Scale to banded pull-ups or ring rows if athletes are still working on pull-up strength.
Dumbbell Bench Press: Scale the weight as needed or reduce reps to 10 if necessary to maintain form and prevent burnout.
Wall Balls: Scale the weight or reduce the target height to make sure athletes can maintain consistent movement.
Cool Down Routine (5-7 minutes)
Hamstring and Lower Back Stretch:
Seated Forward Fold – Hold for 1 minute to stretch the hamstrings and release tension in the lower back.
Chest and Shoulder Stretch:
Wall Chest Stretch (Place one arm on the wall and twist away) – Hold for 30 seconds per side to open up the chest after bench pressing.
Lat and Shoulder Stretch:
Child’s Pose with Reach – Hold for 1 minute to stretch the lats and shoulders after the pull-ups and wall balls.
Hip Flexor Stretch:
Kneeling Hip Flexor Stretch – Hold for 30 seconds on each side to release tension in the hips and quads from wall balls.
Final Notes:
Focus on Form: Remind athletes that today is about controlling the deadlift and getting in a solid AMRAP. Encourage them to listen to their bodies and scale where necessary to maintain quality movement.
Progress and Consistency: Athletes should feel challenged but capable, building on the strength from last week and pushing for consistency in their AMRAP effort.
