Fantastic Four

Saturday – August 11, 2018 – 180811
Context: Practice – Don’t rush your form just because your team is waiting for you
Dynamic Warm Up Option: Coaches Choice
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: none
Strength: none
Super Set: none
Metabolic Conditioning: “Fantastic Four”
30 min AMRAP (as many rounds as possible) – teams of 4
20 round trip sled push (20′ out, 20′ back) (Health: +0lb, Athletic*: +50lb, Performance: +90lb), one person at a time
80 American kettlebell swings, 2 people working at a time (Health:26lb / Athletic: 35lb*/ Performance: 53lb)
40 ‘heavy’ thrusters, 2 people working at a time (Health:55lb / Athletic 85lb* / Performance: 135lb) or 50 reps with DBs (20lb / 35lb* / 50lb)
40 ring push-ups, one person at a time, rest of team must hang on pull up bar
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2-4 rounds
INDY VERSION: Indy Version: 1 min sled pushes, 1 min rest, 1 min kb swings, 1 min rest, 1 min thrusters, 1 min rest, 1 min ring push ups, NO REST (go right into sled pushes). 4 rounds (28 total minutes) for total reps.
Compare to: NEW WORKOUT!
Coaching Tips: Make sure you communicate with your team, so you know who will be doing more of what movement. The key is to keep the reps moving at all times. Avoid situations where everyone needs to rest. Ideally, you’ll all use the same equipment for all of the movements, or just two loads (so everyone doesn’t need their own bar, etc.). Make sure you move as fast as possible when it is your turn, but do not let your form get sacrificed.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: KB swing p. 277, thrusters p. 357, Ring push-up p. 308