A. "Dream Team"
[Teams of 2]
AMRAP 20:
90 Calorie Row or 70 Calorie Bike
70 Wallballs (20/14)
50 Kettlebell Swings
30 Burpee Box Jumps (24/20)Scoring: Not Scored
* One athlete will work at a time in this beefy, high-rep team workout
* Athletes can split the work however they see fit over the 20 minutes of work
* We have a nice mix of modalities (cardio, bodyweight, weightlifting) across the 4 stations
* With rest built in, the name of the game is moving with a purpose during the "work interval"
* The final score today is total rounds and reps completed
* To maintain social distancing in this team workout, you can have each athlete use their own equipment for each station
* If you prefer not to run a team workout, complete the workout as written as an individual version
* Note that the individual version will have a very different stimulus than the team version
## WALLBALLS
* Choose a weight that you are capable of completing for 50+ unbroken reps when fresh
* Men throw to 10 feet
* Women throw to 9 feet
## KETTLEBELL SWINGS
* Pick a slightly heavier weight that you could complete for 20+ unbroken swings when fresh
* These are full swings, finishing with the arms perpendicular to the ground
* On both weighted movements today, each teammates can use different loading as needed in order to get the right stimulus for them
## BURPEE BOX JUMPS
* Burpee facing the box (no lateral burpees)
* You can jump-up or step-up off the floor
* Jump-up to the box for "RX"
* Stand to full extension on top of the box
## ROW
* Mixed teams can complete 80 calories
* If short on rowers, stagger heats by about 5 minutes
* You could also put teams on another machine listed in "modifications"
# GENERAL WARM-UP [5:00-12:00]
## 1 Round
2 Minute Easy Row
1:30 Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
1 Minute Romaninan Deadlifts (Lighter Kettlebell) [Video](https://youtu.be/ii2AQZTU-zY)
30 Seconds Lateral Box Step-ups (Each Side) [Video](http://youtu.be/U1u8P0zp3gs)
# MOBILITY [12:00-15:00]
## Ankle Rocks on Box: 45 Seconds
[Video](https://youtu.be/M_ZsO4Aznf8)
## Pigeon Pose on Box: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=zKB6E1LXnWs)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/gcapAs0jdOo)
# TEACHING + SPECIFIC WARMUP [15:00-25:00]
## ROW
### Drive
The big focus of today's workout is leg and hip drives. When rowing, the legs should account for the majority of our power in the stroke, about 60%. To practice a good leg drive and correct order of operations we can use a banded rowing drill. This gives us some feedback and tension to push against with the legs. We can then carry this over into regular rowing without the band. *See the Daily Video for a visual of this banded rowing drill.*
### Movement Prep
30 Seconds Banded Rowing
30 Seconds Regular Rowing
## KETTLEBELL SWINGS
### Drive
We can also use that same band to train proper hip drive in the kettlebell swing. Similar to the banded running drill yesterday, we'll attach one end to the rig and put the other end of the band around the hips. The band will try and pull the hips back towards the rig, so we have to push the hips hard forward to prevent this. After hinging back, we have to squeeze the quads and glutes hard to reach full extension with the lower body. This will transfer over well to the heavier swings in the workout, as it enables us to get the most out of the lower body to elevate the bell overhead. See below for a demo video.
#### Movement Prep
20 Seconds Banded Kettlebell Swings (Lighter Weight) [Video](https://youtu.be/5LcGcjdA2mM)
10 Kettlebell Swings (Lighter Weight)
5 Kettlebell Swings (Workout Weight)
## WALLBALLS
### Drive
One thing that can help with wallballs is keeping the heels down for longer. Maintaining heels down throughout the movement allows for a much longer leg drive than coming up onto the toes in the throw does. It can also lead to better balance throughout. Heels down longer is something that can apply not just to the wallballs, but to every movement today.
### Movement Prep
5 Thrusters
5 Wallballs
## BURPEE BOX JUMPS
### Drive
The jump in the burpee box jump should feel very similar to the action of the kettlebell swing. This is just the bodyweight version of a similar movement pattern. Look to fully extend the hips in the jump and then bring the knees up to clear the edge of the box. This allows for quick and efficient jumps.
### Movement Prep
3 Burpees
3 Box Jumps (Lower Height)
3 Burpee Box Jumps (Workout Height)
# PRACTICE ROUND [25:00-30:00]
## 1 Round
*Each Partner With Workout Weights:*
6 Calorie Row
6 Wallballs
3 Kettlebell Swings
3 Burpee Box Jumps
# STRATEGY + WOD [30:00-60:00]
## GENERAL
* With rest built in, team workouts like this are all about moving fast and switching partners *before* you start to slow down
* Switching before you start to slow down allows a fresh body to get working and makes it easier to come back for another strong set the next time around
* Communication is also key on the non-rowing movements, as they don't count reps for you
* When switching partners, tell your teammate what total number you're on, not how many reps you just did
* **For Example:** It's better to say "we're on 40" instead of "I did 10"
* Having a break-up plan established beforehand can be helpful, as it gives you a good idea of what speed to hold and lets you know exactly when you're switching out
* See below for options on all movements
## ROW
### Men
* **4 Sets:** 25-25-20-20
* **5 Sets:** 20-20-20-15-15
* **6 Sets:** 15-15-15-15-15-15
* **7 Sets:** 15-15-15-15-10-10-10
* **8 Sets:** 15-15-10-10-10-10-10-10
### Women
* **4 Sets:** 20-20-15-15
* **5 Sets:** 15-15-15-15-10
* **6 Sets:** 15-15-10-10-10-10
* **7 Sets:** 10-10-10-10-10-10-10
* **8 Sets:** 10-10-10-10-8-8-7-7
## WALLBALLS
* **2 Sets:** 35-35 or 40-30
* **3 Sets:** 30-25-15
* **4 Sets:** 20-20-15-15
* **5 Sets:** 15-15-15-15-10
* **6 Sets:** 15-15-10-10-10-10
* **7 Sets:** 10-10-10-10-10-10-10
* **8 Sets:** 10-10-10-10-8-8-7-7
## KETTLEBELL SWINGS
* **2 Sets:** 25-25 or 30-20
* **3 Sets:** 25-15-10
* **4 Sets:** 15-15-10-10
* **5 Sets:** 10-10-10-10-10
* **6 Sets:** 10-10-8-8-7-7
## BURPEE BOX JUMPS
* **2 Sets:** 15-15
* **3 Sets:** 10-10-10
* **4 Sets:** 8-8-7-7
* **5 Sets:** 6-6-6-6-6
* **6 Sets:** 5-5-5-5-5-5
# AFTER PARTY
## Strict Gymnastics
Not For Time:
Accumulate 20 Wall Walks
# WORKOUT VARIATIONS
## HOME GYM
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Burpees
Directly Into…
10-20-30:
Over-and-Back Hops Over Dumbbells
Goblet Thrusters (50/35)
### KILOS
22.5/15
# MODIFICATIONS
## ROW
* 70/50 Calorie Echo Bike, Assault Bike, or Bike Erg
* 70/50 Calorie Ski Erg
* 70/50 Calorie Air Runner
* 120/90 Calorie Schwinn Bike
* 1,200 Meter Run
* 1,000 Meter Trueform
## WALLBALLS
* 90 Jumping Air Squats [Video](https://youtu.be/_qVg-7q8OG0)
* 70 Single Dumbbell Goblet Squats (50/35) (K: 22.5/15) [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)
* 70 Medicine Ball Squat Cleans [Video](https://youtu.be/lmE5pdl4VgU)
## KETTLEBELL SWINGS
* 90 Single Arm Russian Dumbbell Swings [Video](https://youtu.be/D1Cb5V77DkI)
* 90 Odd Object Ground to Overhead [Video](https://youtu.be/kRsckQhX0is)
* 50 Single Arm Dumbbell Hang Snatches (50/35) (K: 22.5/15) [Video](https://youtu.be/MJ_liJhjQoI)
## BURPEE BOX JUMPS
* 60 Burpees to Touch (6" Above Reach)