COMPTRAIN AFFILIATE PROGRAMMING

SUNDAY // 09.12.2021

"BOULDER SHOULDERS"

Compete
AMRAP 12:
30m Handstand Walk
90 Double Unders
Score = Total Rounds + Meters & Double Unders in 12:00

Sweat
AMRAP 12:
30m Double Dumbbell Overhead Carry (35/25)
90 Double Unders
[Kilos = 16/11]

Train
AMRAP 12:
30m Double Dumbbell Overhead Carry (50/35)
90 Double Unders
[Kilos = 23/16]

Coaches Notes

TIMELINE OVERVIEW

0:00-5:00: Whiteboard/Intro (5:00)

5:00-12:00: General Warm-Up (7:00)
12:00-33:00: Specific Warm-Up (21:00)
33:00-38:00: Practice Round & Break (5:00)
38:00-50:00: Workout - “Boulder Shoulders” (12:00)
50:00-60:00: Post-Workout (10:00)

WORKOUT BRIEF [0:00-5:00]

STIMULUS

Time:
12:00 AMRAP
Category:
Threshold
Goal:
2.5 - 3+ rounds
Score:
Total rounds + reps of meters and Double Unders completed in 12:00.

HANDSTAND WALK

30m (~100ft) should take between 1 and 2 minutes, depending on level of fatigue and how far the athlete can
go before falling.
Scales
• 30m Bear Crawl
• 3 Rotations Box Pike Walkaround
• Accumulate :90 in Handstand or Headstand
• 30m Plate Overhead Carry (45/35, Kilos=20/15)

DOUBLE UNDERS

90 Unbroken Double Unders should take between 1:00-2:00 with a few well-managed trips. Modifications
include 1:30 Double Under attempts and 150 Single Unders.
Scales
• 150 Single Unders
• 45 Jumping Jacks
• :45 High Knees

CLASS LOGISTICS

Space/Equipment Limitations
Limited Space
Consider breaking the Handstand Walk into distances of:
• 10m (3x10m)
• 25ft (4x25ft)
• 20ft (5x20ft)
Limited Boxes
Have athletes pair up and share, taking turns at the box.

GENERAL WARM-UP [5:00-12:00]

Gymnastic Line Drills

VIDEO
Samson Lunges (Forward and Reverse)
Inchworm w/ Push Up
Long Hollow Inchworm
Low Bear Crawl
Kick to Arabesque
High Bear Crawl
Crab Walk

SPECIFIC WARM-UP [12:00-33:00]

CHASE VIRTUOSITY - “Do Less, But Better.”

DAILY VIDEO
Double Unders (5:00)
• :30 Single Unders (Assess for hands low and in front of hips, using wrists to spin rope NOT shoulders)
• 2 Rounds - :20 Single Unders (taller, slower) (Assess for legs staying long as the athletes jump higher)Have some fun
with this! See if athletes can keep time with their ropes to a song - good recommendations are "Another One Bites the
Dust" and "Hollaback Girl"
• :30-40 Practice - Double Unders (Assess for same tall jump and long legs as rope speed increases - use the music!)
Handstand Walking Clinic (16:00) - lots of learning today!!
We want to offer athletes the chance to GET BETTER at a high skill movement, while warming them up
adequately and walking them through a progression that will serve across MANY different movements.
Encourage athletes not to rush through things just to "check a box" - chase virtuosity!
Headstand
- (3:00)
[tripod, tucked, single leg, both legs - done for time]
(Assess for ability to establish balance away from a wall while allowing athletes to build resilience in their neck.
This is the bottom position of EVERY handstand push up and something that is tremendously overlooked)
Box Pike Walkaround
- (2-3:00)
[Static hold, rocking, walking, walking with raised leg - done for time or revolutions]
(Assess for ability to keep hips and shoulders stacked over the hands at less than full bodyweight, pressing
hard into the floor at all times. Also builds lateral shoulder stability in a very beginner friendly manner.)
Kicking Up
- (2:00)
[Lunge, Airplane, Toe Tap]
(Can be done at the wall (for athletes still building confidence) or out on the floor. Focus should be on remaining
long as the athlete "falls" toward the ground, keeping the arms long and "pressing" the whole way.)
Handstand Hold Against Wall
[as close as possible - done for time] - (2-3:00)
(Goal should be fingertips touching the wall. For athletes who have a hard time holding a freestanding
handstand, or who still like the security of the wall, any time spent in on this is essentially time accumulated
in perfect handstand position. Athletes must kick up softly and with control or they will bounce back down.
Assess for locked out hips, knees, toes and midline.)
The Main Stage - Handstand Walking Practice - (5-7:00)
(Allow athletes time to put everything together and practice kicking up, establishing balance, and then
beginning to walk. Athletes who aren't ready for this can work on one of the previous progressions and develop
a plan for what they want to do for the workout. Have fun, celebrate PRs, and cheer your athletes on!)

PRACTICE ROUND & PRE-WORKOUT BREAK [33:00-38:00]

No practice round - let athletes rest before the workout and use the extra time to develop really good goals
for each individual!

STRATEGY & WORKOUT [38:00-50:00]

• Skill & practice join forces. More importantly, it is about threshold training - finding a challenging stimulus for each person
and allowing them to work in that target range under fatigue.
• The Double/Single Unders will increase the heart rate, making it more uncomfortable to be inverted, no matter which
modification we've picked.
• Focus on getting through the rope work, shaking out your arms, and kicking up/getting up into your inversion at a
measured pace. BREATH while you're inverted!!!
• For our Handstand Walk or modification, avoid going to failure - not only is it safer to kick down before you fail, it'll also
help you to avoid putting "bad reps" in your neurological and physiological bank account. It's ok to be tired, and to work
while you're tired, but we want to avoid putting the body in a position where we'll fail. Rest where needed, and do shorter
amounts of work if that helps as well.

POST-WORKOUT [50:00-60:00]

3:00 Recovery/Clean-Up/Scores
Stretch/Smash - 1:00 each
Barbell Trap Smash

Straddle Stretch
Shoulder to Floor Stretch

BEYOND THE 60

[Designed for members wanting a little more - to be completed outside of the 60-minute class]
3 Sets:
Run 1 mile
Rest 5:00
Log each mile time
Try to be consistent vs. having large deviations between mile to mile

WORKOUT VARIATIONS

AT HOME
AMRAP 12:
:90 Freestanding Handstand Practice
90 Double Unders
EQUIPMENT-FREE
AMRAP 12:
30m Handstand Walk
45 Jumping Jacks

DAILY MINDSET

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” - James
Clear
We won’t be fooled by how easy it can look for some.
As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.
Our greatest achievements in life will not happen by accident, but through disciplined effort.
Sometimes we’ll need action.
Sometimes we’ll need patience.
Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.
But everything we do - every rep - has a reason behind it.
We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Movement

Gymnastic Line Drills

Boulder Shoulders Daily Video

 Handstand Drill

Box Pike Drill

Kicking Up

Straddle Stretch

Shoulder To Floor

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MONDAY // 09.13.2021

"DIAMOND IN THE ROUGH"

Compete
10-8-6-4-2:
Ring Muscle-ups
Double Dumbbell Devil's Press (50's/35's)
Double Dumbbell Box-Step Overs (24"/20")
*Score = Time it takes to complete the workout

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TUESDAY // 09.14.2021

"BALL DON'T LIE"

Compete
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wallballs (20/14)
*Score = Time it takes to complete the workout

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WEDNESDAY // 09.15.2021

"HANGING ON A MOMENT"

Compete
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
*Score = Time it takes to complete the workout

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THURSDAY // 09.16.2021

"WHEELIE GOOD FRIENDS"

Compete
[Part 1]
20 Minutes for Max Calories on the Bike:
Minute 1: Partner 1
Minute 2: Partner 2
*Score = Total Calories Accumulated
[Part 2]
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank

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FRIDAY // 09.17.2021

"THE FLIP SIDE"

Compete
3 Rounds:
21 Kipping Handstand Push-ups
12 Power Snatches (95/65)
Directly Into...
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)
*Score = Time it takes to complete the workout

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SATURDAY // 09.18.2021

"ALL STAR SPECIAL"

Compete
3 Rounds:
12 Thrusters (95/65)
12 Pull-ups
800 Meter Run
3 Rounds:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups
800 Meter Run
3 Rounds:
6 Thrusters (135/95)
6 Bar Muscle-ups
800 Meter Run
*Score = Time it takes to complete the workout

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