STRENGTH: “CLEAN COMPLEX” HOW TO APPROACH THE LIFTS All athletes will demo the clean complex technique with either a PVC pipe or empty barbell. The trainer will lead everyone through this section in synchronization. After the teaching portion, newer athletes unfamiliar with the power clean
TARGET SCORE Big Sessions: If short on rowers, break up the athletes into two groups. Group 2 starts 2:30 after Group 1 starts. Try to avoid athletes using bikes or ski ergs today. Clock: Should be counting UP on a 5-minute interval. Target Time each
The ability to organize and manage, both at a micro level (within each class) and at the macro level (the gym as a whole). This includes managing time well; organizing the space, equipment, and participants for optimal flow and experience; planning ahead; etc. Group management
TARGET SCORE Clock: Should be counting UP because the score is total time elapsed (including the rest!) Big Classes: Divide up the group to 2 sections. Have one group row while the other group runs. TRY to avoid this, but if you don’t have enough
QUICK NOTES Clock should be set to 7-minute intervals counting UP! Please do not set a running clock up to 21-minutes. Athletes should be able to look at the clock after their 3 sets each round and know exactly what their score is. Score is
Strategy & Briefing PARTNER DAY, BABY!! Like many Hero workouts, this is a very special challenge — this is considered Breathe & Brace because of the necessity to brace in the midst of breathing. Pay special attention to maintaining tight & consistent technique on the Deadlifts,
Coach Notes TARGET SCORE Target Time each set: sub 4 minutes Time Cap each set: 6 minutes STIMULUS and GOALS The Stimulus for todays workout is high intensity for both sets. You will have a 5:00 rest between with a shorter workout so that means
TARGET SCORE Score in reps to keep the leaderboard clean Target Rounds: 8+ (240/200+ reps) Minimum Rounds before scaling: 6 (180/150 reps) STIMULUS and GOALS How to Pace: STEADY! This is a moderate AMRAP with 2 times the fun! Look to have consistent pacing throughout
TARGET SCORE Target Time each set: sub 4 minutes STIMULUS and GOALS How to Pace: SPRINT! These short sets are all about holding onto unbroken sets and moving with purpose! How it should Feel: GRIPPY! We are looking at grip endurance and upper body pulling
TARGET SCORE Score is reps each set (The run does not count for reps) Target reps sets: 8+ Minimum reps before scaling sets: <4 STIMULUS and GOALS How to Pace: Steady! The volume will add up so aim to maintain a speed on the run
