0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to Endurance
44:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Wall Quad Stretch
Hamstring Stretch
No weight TGU
Specific Warm-up
Progress to starting weight
Strength
3x12 RDLs
3x12 KB Goblet Step-ups (6 each leg)
3x6 Turkish Get-ups (3 each arm)
FOCUS:
Posterior chain and single leg/arm stability.
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
5-minute time block to finish each movement sets and reps
MEMBER SPECIFIC:
Find a box height that puts your leg at roughly 90 degrees when your foot is on the box, you can put a rubber plate next to the box if needed to get the right height.
Last 5-minute block is a great teaching block for coaches with beginners on TGU.
Endurance Prep
2-3 Rounds
8 Single KB Hang Clean & Jerks (build to Endurance weight)
8 Box Jump Overs (build to Endurance height)
Endurance:
AMRAP 11:
22 Single KB Hang Cleans @53/35
22 Box Jump Overs @24/20”
PACE GOAL: 4-6 Rounds (2:00-3:00 per round average)
STRATEGY:
Switch hands when needed on the cleans, but try to keep the KB off the ground for all reps. Good hip hinge and extension, KB path is like zipping up your jacket.
Steady pace on the box jump overs, recommend stepping down.
find a height you can jump on, step-ups do not help you get box jumps, jumping does. Stack rubber plates if you need to
BEGINNER: 25/15 DB, Plate Jump Overs
INTERMEDIATE: 35/26, 20/16”
SPORT: 70/53, 24/20”