"Cement Mixer"
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
* Score Slowest Round
REPEAT FROM 12/20/22
On the 3:00 x 7 Rounds:
400 Meter Run
9 Toes to Bar
3 Bar Muscle-ups
Score: Slowest Round
While Cement Mixer is not a workout we consider a benchmark workout, it is one that we do repeat, so we want to be tracking our score each time it comes around. This familiar friend is spicy because the intervals are not very long given the amount of work we have to complete each time. Rest is earned by hard effort every single round. Athletes confident in their ability to hold a sprint pace and maintain unbroken sets on toes to bar should aim to really push the pace from 3,2,1 go. Athletes that are less confident should aim to hold a hard sustainable pace, while having a plan for the toes to bar from the beginning and sticking to it throughout the rounds.
Slowest round.
Runs | 2:00 or less.
Toes to Bar | Ideally unbroken sets to start, up to 2 sets once we are in the thick of it.
Kipping Timing.
Timing is crucial in the TTB, and athletes should coordinate the hip swing with the leg raise. Reach the full height of the kip before kicking. This timing applies to the knee raise as well.
Run
Reduce Distance
2:00 Time Cap
500/450m Row
325/300m Ski
1000/900m Bike
300m Air Run
Toes to Bar
Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups
Today's lesson plan allows for extra time after the workout to encourage athletes to do the after party for the day.
Whiteboard Brief
General Flow
Line drills :20 each
TTB | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
Breathing. Observe the athlete's breathing pattern. Encourage deep and controlled breathing.
Kipping Timing. Timing is crucial, and athletes should coordinate the hip swing with the leg raise. Reach the full height of the kip before kicking. This timing applies to the knee raise as well.
On the 3:00 x 7 Rounds:
400 Meter Run
12 V-Ups
* Score Slowest Round
“You can’t build on top of success you don’t acknowledge.” - Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
3 Sets
10 Spanish Squats With Dumbbells In The Hang
10 Strict Toes To Bar
20 Lunge Steps With Dumbbells In The Hang
1 Minute Plank Hold
