08/02/25 Saturday Workout of the Day

Warm-Up Game (5-7 minutes)

“Burpee Simon Says” 

“Burpee Simon Says” is a fun, fast-paced, and interactive workout that builds listening skills, reaction time, and endurance. Athletes must respond to the coach’s commands by moving to the correct position as quickly as possible. The twist? Athletes must only move if the coach says “Simon Says” before the position number. Any mistakes result in a penalty, adding an extra layer of challenge and accountability.

Positions:

1. Position 1: Standing tall (arms at sides).

2. Position 2: Top of a push-up (plank hold).

3. Position 3: Bottom of a push-up.

4. Position 4: Feet by hands or bottom of a squat.

5. Position 5: Jump to the sky (hands overhead, feet leaving the ground).

How It Works:

• The coach calls out a position (e.g., "Simon Says 2"). Athletes must immediately move to the specified position.

• If the coach does not say “Simon Says” and an athlete moves, they earn a penalty.

• The coach can sequence positions as desired, creating patterns or random orders to challenge athletes. For example:

  • "Simon Says 2" → Athletes jump into a plank.

  • "Simon Says 3" → Athletes lower to the bottom of a push-up.

  • "Simon Says 4" → Athletes jump their feet to their hands.

Penalties:

1. Penalty for Moving Without “Simon Says” or Incorrect Position: Perform 1 full burpee.

2. Optional Extra Challenge: Accumulate additional burpees at the end of the game for repeated mistakes.

Specific Warm-Up (8-10 minutes)

2 Sets

200m Run

:15 second Hollow Hold

10 Hollow Rocks

5/5 Single Arm Dumbbell Deadlifts, Warm-Up Loads (Focus on Dynamic Start Position)

6 Alternating Dumbbell Hang Snatch, Warm-Up Loads (Dialing in Form and Practice Alternating Hands)

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Get to working loads on the Dumbbell Snatch, focusing on positions with athletes focusing on how to descend to the floor and alternate hands for optimal positions and tension through. 

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200m Run

10 Abmat Sit-Ups

4 Alternating Dumbbell Snatch @ Working Loads

"Keep Away"

Waterfall Teams of 3

5 Rounds for Time

400m Run

30 Abmat Sit-Ups

20 Alternating Dumbbell Snatch

Dumbbell Load: 22.5/15kg

Time Domain:

18:00-25:00 / Per Partner

25:00-32:00 Total Running Time

Cap: 35:00

Stimulus: Muscular Stamina and Midline Endurance

RPE: 7/10

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon