Have an ideal weekend!
• Teaching Notes
As we speak’s exercise is a companion interval piece that blends power, conditioning, and energy output, all inside a waterfall-style circulate. Athletes will rotate by dumbbell burpees, dangle clear & jerks, a 200m run, and max calorie efforts on the bike, emphasizing strategic pacing and clean transitions. Every set is 4 minutes lengthy, adopted by a 2-minute relaxation, repeated for 4 whole units.
The first focus in the present day is constant effort throughout all stations whereas preserving depth for the bike. The dumbbell work must be deliberate however environment friendly, with athletes aiming to maneuver steadily by burpees and dangle clear & jerks with out extreme relaxation. The run is a reset, nevertheless it should be quick sufficient to permit time on the bike with out utterly draining vitality. The bike is the place athletes will maximize their rating, so they need to push arduous within the remaining moments of every spherical.
Coaches ought to emphasize clean motion effectivity on the dumbbell work, guaranteeing athletes brace and breathe by their clear & jerks to keep away from early fatigue. The run must be managed but aggressive, and athletes ought to transition onto the bike instantly upon returning to capitalize on out there time.
The purpose in the present day is to take care of output throughout all 4 units, utilizing the primary set as a pacing benchmark and adjusting accordingly. Athletes ought to deal with seamless transitions, good pacing, and a remaining bike dash every spherical to build up essentially the most energy potential. Coaches ought to cue athletes to speak with their companions, keep environment friendly in motion, and end every set with depth.
metcon: “Photo voltaic Flare”
4 rounds, 4 minutes every, for max reps of:
6 Dumbbell Burpees, 50/35 lbs
8 Dumbbell Cling Clear & Jerks, 50/35 lbs
Run, 200 m
Max reps in remaining time Air Bike Energy
Relaxation 2 minutes
Equipment:
5 rounds for high quality of:
6 L/6 R Landmine Single Leg Deadlifts, choose load
12 Barbell Hip Thrusts, choose load
