Wed, 01/16/2019

January 15, 2019

"Frank the Tank"
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees




In this high intensity interval workout, the wallballs only happen once as a buy-in to the remaining two movements. The big set of wallballs is the first set. A good time and/or adjusted rep number to shoot for here is something that athletes could complete in no more than half the time. 2:30 for the wallballs and 2:30 for the deadlift and burpees. Looking for athletes to choose barbell weights that they are capable of completing 30, 20, and 15+ repetitions unbroken when fresh. Within the workout, 2 sets per round is ideal. If short on rowers, stagger athletes using the same weights on opposite 5 minute intervals. Buddy 2 will have to change out the barbell weight following their completed round. Score is rounds and reps for each of the three intervals.

Whys are important. If you know why you coach, you’re able to bring more to the table, even on the hard days. If you know why your members are at the gym, you’ll be able to put yourself in their shoes and coach them more effectively. Coaching someone who wants to compete in the sport as opposed to someone who wants to get off their medication is drastically different. There are likely members whose goals and why’s we don’t know yet. Let’s dig a little deeper by being more curious with those athletes today. 




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