Hey Everyone!

In case you missed it when it came out on social media, here is our “Corona Virus Gym Owner Survival Guide”.

Also, don’t forget to review our “Online Coaching and Accountablity Series” to brush up on your one-on-one and remote skills!: https://gymprogrammingbasic.zenlearn.com/categories/337202-customized-programming-program

Corona Virus Gym Owner Survival Guide.png
As many parts of the world are going into shut down mode for the COVID-19 Corona virus, there is a lot of uncertainty about how this will affect our own individual lives. This includes what we should do about our fitness businesses.

In some locations, gyms are closing or limiting hours to prevent the spread of the contagion. In others, people are selectively deciding to not go out (known as ‘social distancing’).

No matter how you feel about the virus, it is important that we acknowledge that prevention of the spread is important. Businesses that decide to have reduced operating hours or limited capacity are making a choice to take a financial hit to help reduce the spread of the virus. Individuals who are opting to stay home are disrupting their own lives (and possibly taking a financial hit) to do their part as well.

We should not judge these folks too harshly. Because of the exponential nature of the spread, even small steps early on can make a big difference over the long term.

My personal opinion at this point is that the biggest threat isn’t to most people’s personal health, but the fast growth overwhelming medical system (and secondarily the economy). There are a limited number of care givers, medicines, devices, space, that can be used to treat people. If this gets out of hand in many areas, like it did in parts of China and Italy, the amount of people getting sick and/or dying will go up significantly because treatment will be more difficult. It will also extend the duration of the impact to people’s lives and the economy.

As a gym owner, there are multiple things you can do to navigate this time of uncertainty to minimize any setbacks to your business and/or create opportunities for the future.

(If you want more help deciding if you should close or not, try using this tool from the article linked above to estimate your risk. Employees = members. EDIT: It was a spreasheet you could ‘make a copy’ of, but it might be overloaded due to traffic. It still has great information to help you decide).

Situation 1: Gym Stays Open (mostly)
If you are in an area where there is limited exposure and low chances of an outbreak, you may decide to stay open.

First and foremost, people need to feel safe. Make sure you are educating people on how to minimize the risk and what steps you are taking to minimize the risk. Disinfecting equipment, keeping doors open to maximize airflow from outside, keeping people spread out, doing as much as possible in the sunshine, etc.

That said, there is still a chance that some people will decide to stay home rather than go to the gym. If you decide to stay open but attendance is down, consider changing you hours.

Reduce the number of classes each week because they are not filling up.
Create more Open Gym opportunities for those who want to train but do not want to be near crowds. Arrange sign-up slots like a class so the gym is limited capacity based upon your square footage. It is recommended that people stay 2m (6ft) apart. That means roughly 4-5 square meters or 46-40 square feet of space per person. Divide your training area by these numbers to get your capacity (4000 sq.ft / 40 sq.ft = 10 maximum, 6-8 might make more sense due to people sticking around longer than an hour).
Provide ‘at home’ workout options for people who are coming to the gym less frequently (or not at all). See below for more details.
Situation 2: Gym Only Open Very Limited Hours
Another way to provide value to members is to be closed completely (or Open Gym only) on certain days. Thursday and Sunday are the easiest to be closed on, but you could also look at Tuesdays and Saturdays.

For example:

Monday, Wednesday, Friday: 6am Class, 9am Class, 10am-2pm Open Gym, 5pm class, 6-7pm Open Gym.

Tuesday: 9am-7pm Open Gym

Saturday: 9am Class, 10am-12pm Open Gym

Thursday, Sunday: Closed (at home programming provided)

This will allow people to come to the gym 1-3 days per week and do the movements/programming they cannot do at home (use the rowing machine, use the pull up bar, lift heavy barbells, etc.).

The programming should reflect this. Avoid doing movements in the programming that are little to no equipment on the days you are open. Save the limited/no equipment movements for when people will be training from home.

Situation 3: Gym is Closed
If you decide to close the gym, or are forced to because of the risk, there are still things you can do to provide value and piece of mind.

One of the best things you and your coaches can do is reach out to each member and find out what equipment they have access to. You can even recommend a list of things for them to pick up (a dumbbell, jump rope, resistance band, Yoga mat or some sort of training surface).

Side Note: I don’t recommend ‘loaning’ equipment out to people. Chances are, you won’t have enough for everyone, and there is a good chance that you’ll have a hard time getting it back in a timely manner once you re-open (or it will come back damaged). Think twice if you decide to do this.

When you talk to them, ask them what their plan is to keep up with their fitness (if they have one). Set up a schedule with them on which days they’ll be training. Keep an organized file with each person detailing what equipment they have access to, and what their training schedule will be.

At A Minimum
Create ‘at home’ workouts for people to do based upon what people have access to. Post them on your FB Community page and in your tracking app. Encourage people to post their results/experiences in the FB group.

A note on programming for home workouts: Don’t get crazy. Because of the limited amount of movements and equipment, many movement patterns will be repeated more frequently. If you create workouts with high volumes of reps, and they do these workouts 4-5 times per week (like they normally would), they are likely to accrue overuse injuries or muscle imbalances. Keep the rep counts on the small side, and mix it up with days where there is just mobility and/or skill work (think: handstands, round offs, static holds, etc.)

The key is to maximize online and personal engagement to make up for the lack of in person contact.

You and the coaches should set up a plan for posting online, making helpful videos, and reaching out to clients.

Staff
You may have to cut payroll somewhat, but if your coaches are helping the clients and the gym, you should still be able to budget some payroll for them to keep people engaged.

If you go this route with some of your coaches, set clear guidelines of what is expected (specific people they are responsible for, number of posts per week, hours contributing, if they are doing individual programming, etc.)

Talk to Your Landlord
Do not forget to reach out to your landlord and ask for eliminated, deferred, or reduced rent. Every situation will be different, but many landlords have insurance for this type of thing. One of the best options for both parties may be to extending the lease by 2-3 months at the end of your contract in exchange for 2-3 months unpaid (if you left after your lease was up, they’d probably lose that revenue anyway).

Even if you aren’t anticipating losing a lot of members, the difference in rent and payroll can help offset the lack of new members that will be signing up. There is also a chance that new sign ups will be impacted for a long time after the emergency passes due to its effects on the economy.

Take a good look at your finances and make sure you have a decent ‘burn rate’ (your expenses are less than you are brining in, or if the expenses are more, you decide how much you are going to spend to stay in business for the next 3-6 months).

Using Pods/Teams
Organize people into ‘pods’ based upon their relationships with each other, their abilities, their equipment, and their schedule. It doesn’t have to be perfect matches, but more ‘matched’ people will be, the more fun it will be for them.

The pods should be 3-6 people, up to about 10. Too few people, and it will be harder to manage and engagement will be low. Too many, and people will fall through the cracks. Have them start a WhatsApp or Facebook chat (even a text chat could work). A coach should be in each pod.

Separate the pods into programming categories based on ability and equipment. Try to keep the categories to a minimum (3-5). You will send each pod a version of the programming tailored to their category. Some days, the whole group will be doing the same thing, other days each pod will have something changed.

Use the pods to create additional accountability and community. Have each pod come up with a name. Check in with them often. Have them post their results/experiences/questions within the pod. Keep people engaging and training.

Team Challenges
There is also an opportunity to create ‘team challenges’ for each pod (or even just individuals) to participate in. The challenges can change each week to keep things fresh. This topic needs its own article but here are a few ideas:

Post a picture of you workout area or selfie post-workout to the gym FB group (each pic is a point for the team)
Get a point for each ‘web video’ workout with a coach or teammate (or anyone else for that matter)
Earn 1 point for every 10 minutes of mobility/yoga you do at home
Earn 1 point for each healthy recipe you try at home (take pictures)
Using the “Sleep WOD” points system, see which pod can get the most points in a week.
Give a point each day for 1 or more comments on the community forum (maximum 1 point per day no matter how many posts they make).
Earn 1 point for 10 minutes of breathing or mediation work
Keep a leaderboard on your FB group. Announce winners and runners up each week. You may even rank the pods for an overall score (combined for multiple weeks).

The Good News About a Forced Closure
Providing a service beyond a physical location.png
This is an opportunity to show your clients that you offer more than just classes.

You are providing a service that is independent of a physical location.

This is the perfect time to get people engaged with you online and demonstrate your ability to provide value even if they can’t come into the gym.

As we move past this, you will be able to retain more clients that cannot make it to the gym as often as they like. You may also get some ‘remote’ clients who have moved away or who can never make it to the gym for whatever reason (remote coaching).

It is also a time to educate people about maintain their health outside of the gym. Staying active, eating healthier, focusing on sleep, etc.

It may also be a good time for you as a gym owner.

If you are leading people remotely as outlined above, you’ll still be fairly busy. But there is a good chance you’ll have more down time than usual.

Spend this time to work on projects you have been putting off. Update the website. Work on some of your marketing. Have some meetings with your coaches. Take an online course.

You can also focus on getting some rest. Spending time with family. Talking to relatives and friends on the phone. Getting some projects done around the house. Finish reading those books. Trying some new recipes. Working out yourself!

Challenges and Opportunities
I hope this article helps you get prepared and gives you some piece of mind. There are a both challenges and opportunities ahead.

With the some preparation and the right mindset, there is a good chance you’ll weather this storm, maybe your business will end up even better than before.

Over the next few weeks, we’ll be putting out resources for you and for regular folks to use during unique time. Follow us on Facebook and Instagram so you can get ahead of it and possibly come out even better than before!

Also, share this with any other gym owners who might find it helpful!: https://thrivestry.simplero.com/blog/37499-corona-virus-covid-19-gym-owner-survival

Thrive on.

-jj

Programming Display Link and Weekly Summary:
Programming Display: https://docs.google.com/document/d/1Y57g315OSG6eSN5R3LoHBP5jleymgO422ORiiD3cXPw/edit?usp=sharing

Weekly Overview: Programming_Overview_200330_wk_13_and_wk_14.pdf

What I am reading/watching (content for you or to share on your social media):
Strength training can protect brain from degeneration in those at risk of Alzheimer’s – The New Daily
Pumping iron can save your marbles. “There was no grey zone about these results There was a clear difference in terms of brain anatomy and linked to that, those people doing strength exercises had far better cognitive outcomes than otherwise.”
https://thenewdaily.com.au/life/wellbeing/2020/02/12/alzheimers-disease-weights-training/

Ten Habits of People Who Lose Weight and Keep It Off – The Conversation
Most people who diet will regain 50 percent of the lost weight in the first year after losing it. Much of the rest will regain it in the following three years. The study found weight-loss interventions that are founded on habit-change, (forming new habits or breaking old habits) may be effective at helping people lose weight and keep it off.
https://getpocket.com/explore/item/ten-habits-of-people-who-lose-weight-and-keep-it-off

How to transform your to-do list into a productivity power tool – Fast Company
“A to-do list can be a helpful tool for running your day, but it can also be a place where tasks go to linger and die. If you end the day with things undone or if you keep carrying tasks forward to the next day or week, you need a to-do list makeover—a reality check on how you spend your time, as well as your expectations.”
https://www.fastcompany.com/90473217/how-to-transform-your-to-do-list-into-a-productivity-power-tool

Growing old is inevitable, growing strong is a choice – Health News
“Society considers pensions so important that many sectors operate a mandatory pension contribution scheme. Yet, as much as we prepare for future loss of income, we rarely consider a loss of strength. Rather than financial futureproofing, why not think about functional futureproofing? There are small ‘contributions’ we can make to our body strength over our lifetime that will accumulate into a bounty worthy of ‘interest’.”
https://www-healthnews-ie.cdn.ampproject.org/c/s/www.healthnews.ie/your-later-life/growing-old-is-inevitable-growing-strong-is-a-choice/amp/

Dance, garden and swim your way to a better brain as you age, study says – CNN Health
“Judging by the MRI scans, the adults who engaged in the highest levels of activity had 1.4% more total brain volume than those who were inactive, which was the equivalent of slowing brain aging by about four years, the report said.”
https://www.cnn.com/2020/03/05/health/activity-prevents-brain-shrinkage-older-adults-wellness/index.html

Anatomy of a Weightlifter: What are their Biggest Strengths? – Olympic YouTube
Ukraine’s star Olympian Dmytro Chuma reveals his explosive power and immensely balanced leg, arm, and grip strength in weightlifting.

3 Mental Blocks That Keep You From Doing What You Say You Want to Do – TED Ideas
We all face mental blocks, here are three big ones and they all have to do with “Defensive Failure”. Use these frameworks to make some changes on things you have been struggling with!
https://getpocket.com/explore/item/3-mental-blocks-that-keep-you-from-doing-what-you-say-you-want-to-do

On to the Programming!

VIDEOS:
Monday: 200330 Mon wk14 30s Barbara – https://youtu.be/70S_6uxxZrk
How the rep scheme is good for testing but still provides a good training stimulus, what to do with absolute beginners and people with shoulder issues, notes on class timing, notes for mobility/activation, how to get the most out of the metcon, weekly overview

Tuesday: 200331 Tue wk14 Street Food – https://youtu.be/705w5MCnMpo
Why using the glutes on pistols and step ups is important, how to do step ups that are most closely related to pistols, notes on the glute med and lateral shuffles, people should slow down for the TGU, reminding people of the change in programming for weeks 5 & 6 of the strength focus

Wednesday: 200401 Wed wk14 Lone Runaway – https://youtu.be/IJq0P5QgiA0
Teaching people to keep the bar close and the use of the lat muscle on deadlifts, notes for straight leg deadlifts, using advanced variations earlier in the rounds is better long term, notes for the Game Changer

Thursday: 200402 Thu wk14 Shining Lights – https://youtu.be/kqbDGhDAgGc
Why staying active during rest periods is important for recovery before the next effort, how to structure the double under skill practice, notes on shoulder press vs HSPU, what to do if you don’t have enough rowers, pushing the intensity with the row

Friday: 200403 Fri wk14 Dog Days – https://youtu.be/yhS5-sxTHe4
Getting people to understand percentages (why the wide range), the differences between men and women, what 80-90% should feel like, how they should adjust their loads for the day based upon how they feel, teach people why the barbell complexes in the warm ups are so good, knees to elbows tips and how they are different than toes to bar

Saturday: 200404 Sat wk14 Parks and Rec – https://youtu.be/A09xjqARWJk
Static hold partner workouts can be very different than work/rest workouts because both people must rest at the same time during the former vs the latter, notes on fatigue and safety, some points about the indy version

Sunday: 200405 Sun wk14 Googley Moogley – https://youtu.be/bXOPnKn4V4Y
Teaching people the different primary movement patterns of the hip and which one is correct for KB swings, scaling the pull up for maximum effect

GYM PROGRAMMING

Monday – March 30, 2020 – 200330

Context: Competition – Go for a true Jerk max.

Dynamic Warm Up Option: 3 rounds: 8 Ring Rows, 8 Push Ups, 8L/8R Reverse Lunge, 8 KB Swings, 2 Inch Worms, then 4 sets of 5 with an empty bar: Straight Leg Deadlifts, Hang Muscle Clean, Shoulder Press, Tall Jerk

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on Pistol progressions (sets of 3-5 per side).

Strength: 3-2-2-2-1-1-1-1 Jerk (8 sets, adjust load each set)

Super Set: None.

Metabolic Conditioning: “30s Barbara”

FGB Style. 3 rounds, 30 secs per station, of:

Kipping Pull Up

Push Up

Sit Up (Butterfly)

Air Squat

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 120 – 220 reps, about 50-60 reps per round. Scale Up: Add a 4th round.

Compare to: October 21, 2019

Coaching Tips: Make sure you are thoroughly warmed up and practiced each movement for this one because there won’t be time to ‘get into the groove’. Move fast but keep your reps legit. Try to maximize your best movement and do damage control on your worst movement.

Optional ‘Cash Out’ or Hypertrophy: 15 KB Swings, 15 Cal Row, 4 rounds, OR 3 sets of 15-20 Banded Face Pulls in a super set with 15 Banded Good Mornings

“By the Numbers” Book References: Pistol p. 453, Push Jerk p. 424, Split Jerk p. 470, Kipping Pull-up p. 258, Push-up p. 126, Butterfly Sit-up p. 133, Air Squat p. 103

Tuesday – March 31, 2020 – 200331

Context: Practice – Using your glutes on Pistols and step ups

Dynamic Warm Up Option: 2 min Row/Airdyne or Jump Rope, then 3 sets: 10 KB Swings, 10 KB Front Rack Reverse Lunges, 100′ Suitcase Carry. Then 5,4,3,2,1 with the empty bar: Good Morning, Push Press, Bent Over Row, Back Squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working on Toes to Bar and Bar Muscle Up progressions

Strength: 4×6 Back or Box Squat 9 of 12 (4 sets of 6 reps, same weight across, 75-85%)

Super Set: 4×8 Single Arm Ring Row or DB Bent Over Row (4 sets of 8 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Street Food”

AMRAP in 8 min

6 Pistols or Box Step Ups (Health: 12”/ Athletic*: 20”/ Performance: 24”) -alternate as desired

6 DB Push Press (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

10 Lateral Shuffle 20′ (5 round trips)

INTERMISSION: at one point during the 8 minutes, stop and do 2 Turkish Get Ups per side.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 7 rounds, about 1:10 per round and 45s for the Intermission. Scale Up: +35/50lb Single DB Pistols, 35/50lb DBs

Compare to: NEW WORKOUT!

Coaching Tips: With the small sets, it is important to move fast between the transitions. Focus on pushing through the heel on the Pistols/Step Ups. Make sure you hit lock out on the Push Presses. It is recommended you stop for your Intermission between min 3 and 6. Slow down and take your time on the TGU, then get back to where you left off.

Optional ‘Cash Out’ or Hypertrophy: 10 Medball Slams, 30 Double Unders, 4 min, OR 3 sets of 12 Tricep Extensions in a super set with 10-15 Calf Raises

“By the Numbers” Book References: Toes to Bar p. 434, Bar Muscle Ups p. 524, Back Squat p. 171, Ring Row p. 122, Pistol p. 453, Push Press p. 292

Wednesday – April 1, 2020 – 200401

Context: Practice – Keep the bar close on Deadlifts (especially in metcons)

Dynamic Warm Up Option: 200m Run with Medball or 1 min Jump Rope. Then 3 rounds of: 10 Ring Rows, 10 Squat Jumps, 10 Sit Ups with legs straight, 10 Scap Pull Ups. Then 3 sets of 5 with a KB: Bootstrappers, Halos, Single Arm Single Leg Deadlift

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 8 minutes working up to a challenging set of 3 Straight Leg Deadlifts out of the rack.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Lone Runaway”

Health 4 rounds, Athletic/Performance: 5 rounds

15 Deadlifts (Health: 65lb/ Athletic*: 105lb/ Performance: 155lb) or 15 reps with a pair of KBs (26lb/53lb*/70lb)

15 Box Jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)

15 Toes to Bar (Health: Hanging Knee Raise)

400m Run or 2 rounds of 40 Single Unders, 4 reps of 20′ (6m) out and back shuttle

Scaling Guide: 20 – 28 minutes, about 5 min per round. Scale Up: 125/185lb Deadlifts, 5/7 Bar MU instead of T2B

GAME CHANGER (Performance scaling only, if you finish before 24 min): Row for Calories between minute 21 and 24. For example, if you finish at minute 19, you will wait 2 minutes to start Rowing. If you finish at min 23, you will have one minute to get to the rower and get some calories. Subtract one second from your time for each calorie rowed.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 19 – 27 minutes

Compare to: August 22, 2018

Coaching Tips: Be very aware of your back and keep the spine neutral/flat. Break up the Deadlifts often. Take your time when you start the Box Jumps so you don’t have a ‘spill’ and make sure you stand up all the way on the top. Get through the Toes to Bar fast, and then pace the Run so you can get right back to the Deadlift without being too fatigued.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Deadlift p. 151, Box Jump p. 351, Toes to Bar p. 434, Running p. 269

Thursday – April 2, 2020 – 200402

Context: Competition – Staying active during the rest periods.

Dynamic Warm Up Option: 2 min Jumping Jacks or Jump Rope, then 3 sets of 10 KB swings, 10 Goblet Squats, 5L/5R Single Arm KB Press, 2 Crab Bridges, 3 per side Spiderman Lunges, 5 per side Toy Soldiers

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: 40s on, 20s off, for 5 min of Jump Rope/Double Under practice.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Shining Lights”

5 Cycles:

2 Min (for reps):

6 Shoulder Press (Health: 35lb/Athletic*: 55lb/Performance: 95lb) or Strict HSPU (Athletic*: 3 to one Abmats/Performance: 5 reps)

14 Single Arm KB Swing (Health: 18lb/Athletic*: 26lb/Performance: 35lb)

2 min Row for Cal

2 min Rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: (28 min total) 250 – 350 ‘reps’, about 60 reps per round (each rep and Cal count as one ‘rep’). Scale Up: 3″ deficit HSPU, 35/53lb KB

Compare to: NEW WORKOUT!

Coaching Tips: Perform this in the order written (not Rowing first). Take your time on the first 2 min interval (keep the HSPU/Presses strict). Push the pace on each round. Try to keep this at 85-95% of your 500m pace.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Double Unders p. 213, Press p. 199, Kettlebell Swing p. 277, Rowing p. 142

Friday – April 3, 2020 – 200403

Context: Practice – How hard 80-90% should be on Squats (and 1 more week in the strength focus)

Dynamic Warm Up Option: 2 min Row or Airdyne, then 3 sets of 10 Reverse Lunges, 10 Weighted Sit Ups, 10 High Knees. Then 5,4,3,2,1 with an empty bar of: Straight Leg Deadlift, Hang Power Clean, Bent Over Row, Back Squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 7×3 Back or Box Squat 10 of 12 (7 sets of 3 reps, same weight across, 80-90%)

Super Set: 7×5 Single Arm Ring Row or DB Bent Over Row (7 sets of 5 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Dog Days”

In 8 minutes:

40 Knees to Elbow (Health: Hanging Knee Raise)

Then Run as far as possible with a sandbag or plate(s): (Health: 30lb SB, Athletic*: 45lb SB, Performance: 60lb SB, or Health: 25lb plate, Athletic*: 45lb plate, Performance: 45+15lb plate)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 600 – 1000m, about 2-3 minutes for the KTE

Compare to: July 28, 2019

Coaching Tips: You may do the Knees to Elbows on the rings if you have shoulder issues. For these to be ‘legit’, your knees must actually TOUCH your elbows (or slightly higher on the forearm). Break these up into even sets. You may hold the sandbag/plates any way you want.

Optional ‘Cash Out’ or Hypertrophy: 4 min max Cal Row or Airdyne OR 3 sets of 12 DB Bench Press in a super set with 10-15 Single Leg DB Deadlift

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Knees to Elbows p. 239

Saturday – April 4, 2020 – 200404

Context: Practice – The difference between team workouts with static holds and with work/rest

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging Power Clean plus 2 Jerks

Strength: None.

Super Set: None.

Metabolic Conditioning: “Parks and Rec”

AMRAP in 20 min – With a partner

16 Clean and Jerks (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb) while partner is in wall sit, or 20 C&J with DBs (20lb/35lb*/50lb)

16 DB Burpee Box Step Ups -One DB, held anyway you want- (Health: 15lb/12″, Athletic*: 30lb/20″, Performance: 45lb/24in) while partner hangs

*Women’s “Performance” weights and reps (Rx)

INDY VERSION: 8 Clean and Jerks, 30s wall sit, 8 DB Burpee Box Step Ups, 30s hang, 30s rest. 20 min AMRAP

Scaling Guide: 3 – 6 rounds, about 4.5 min per round. Scale up: 95/155lb bar, 35/50lb DB.

Compare to: August 17, 2019

Coaching Tips: Break up both movements early and often. The reps only count once the partner is in the correct ‘holding’ position. Communication is key. These are Power Clean and Jerks. For the DB Burpee Box Step Ups, use only one DB, drop and touch your chest to the ground before standing up, stepping to the box and stepping up. Switch arms as desired.

Optional ‘Cash Out’ or Hypertrophy: 100m DB/KB Farmer Carry, 30 Cal Row, 3 rounds OR 3 sets of 12 DB Bent Over Row in a super set with 15-20 loaded Hip Extensions

“By the Numbers” Book References: Power Clean p. 368, Push Jerk p. 424, Burpee p. 415

Sunday – April 5, 2020 – 200405

Context: Practice – The difference between a hip hinge and dip for the Push Press

Dynamic Warm Up Option: 3 rounds: 10 Ring Rows, 10 Push Ups with shoulder tap, 5 Bird Dogs Per Side, 10 Glute Bridges, 10 Jumping Jacks, Then 3 sets of 5 with an empty bar: Hang Power Clean, Front Squat, Push Press

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 3-3-3-3-3-3 Push Press (6 sets of 3 reps, adjust load each set)

Super Set: 4-4-4-4-4-4 Weighted Strict Pull Up or progression (6 sets of 4 reps, adjust load/difficulty each set)

Metabolic Conditioning: “Googley Moogley”

AMReps in 8 min

3 Strict Chin Up (Health: Assisted, Athletic*: 3, Performance: 3+15lbs)

3-6-9…

Russian KB Swing (Health: 26lb, Athletic*: 35lb, Performance: 53lb)

30 Single Unders

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 210 – 372 reps (finishing the 5th round to finishing the 8th). R3)117 reps. R4)162 reps. R5)210. R6)261. R7)315. R8)372. R9)432. Scale Up: +15/+25lb Chin Ups, 53/70lb KB

Compare to: NEW WORKOUT!

Coaching Tips: Keep the Chin Ups strict the entire workout, even if it means that you’ll need to break them up or change the progression. Go hard on the Swings and the Single unders so you’ll have time to break up the Chin Ups.

Optional ‘Cash Out’ or Hypertrophy: 10 DB Thrusters, 100m Run, 4 min, OR 3 sets of 12 Jones Squats in a super set with 10-15 weighted Ring Dips

“By the Numbers” Book References: Push Press p. 292, Pull-up p. 192, Kettlebell Swing p. 277

Hey Everyone!

Quick tip to remind you to teach people to move the buckle out of the way when doing ring dips and ring push ups (like we are on Tuesday)

“What Weight Should I Use for the Workout?”
I talk about the chart on the Wednesday video, so I figured I’d post the info here again as well.

Metcon Percentage Reccommendations.png
I created this chart to help coaches (and clients) get close to where they should be. PDF download here: Metcon load percentages.pdf. This is very generalized and should only be used as a starting point when selecting a load. You can print this out and post a couple copies around the gym for people to use.

Be sure to read the fine print:

1 rep maxes DO NOT correlate directly to doing larger sets of the same movement in a metcon. They are different stimuli. The main reason why we would even talk about it at all is that a lot of people know about what their 1 RM is (and hopefully it is fairly recent).

It ALWAYS depends on the person, the movement itself, other movements involved, workout design, desired stimulus, etc. This is your job as a coach; to guide people toward the best options for each workout! (No matter what the chart says)

The PDF has examples for reference:

Metcon load scaling examples.png
You will notice that for a workout like Grace to be truly a ‘fast’ metcon like it should be, ladies should be clean and jerking 135+ and men should be at 225+. People can certainly complete all of the reps of Grace without these maxes, but the farther off they are, the more they are going to have to slow down and the more likely they are to not get the proper stimuli.

Fran should be more like a 1 RM thruster of 95 for ladies and 135 for men (using 10-14 reps per set and 25-49 total reps per workout).

Post These Around the Gym
At the very least it will help prevent as many questions. It may also prevent ‘arguments’ with the guys who are always trying to go too heavy on the metcons.

At the very best, it will help people understand why the strength training is so important. While not ‘directly’ correlated with metcon loads, the road to getting higher maxes is paved with getting better at sets of 3, 5, 6, etc.

If they want to improve their performances and get fitter in general, they should make sure they are focusing on the strength component of the training!

Thrive on.

-jj

Programming Display Link and Weekly Summary:
Programming Display: https://docs.google.com/document/d/15GXXbfQF_RW8Y2EvGsoQGgxaG4efVh0_T4jFLO534g8/edit?usp=sharing

Weekly Overview: Programming_Overview_200316_wk_11_and_wk_12.pdf

What I am reading/watching (content for you or to share on your social media):
Exercise boosts longevity in middle and old age, regardless of previous activity levels, study finds – ABC News
People who hit the minimum recommended activity level (150 minutes of moderate intensity per week) had a 28% reduction in mortality, even if they started at a later age. This was regardless of their initial activity level or other factors like diet, obesity, blood pressure or cholesterol.
https://amp-abc-net-au.cdn.ampproject.org/c/s/amp.abc.net.au/article/11248194

Ultramarathon Study Reveals What Actually Boosts Performance (it isn’t the electrolytes) – Inverse
Many folks may be over hydrating and wasting their money on electrolytes. Just make sure you are getting enough salt!
https://www.inverse.com/mind-body/why-athletes-should-skip-electrolyte-supplements-human-performance-study

Let’s All Stop Holding Out for Science to Find the Perfect Diet – Slate
Is it the macros? Counting calories? Food quality? Genetics? Microbiome?… Or is the most important factor what people can actually accomplish within their lifestyles and tastes?
https://getpocket.com/explore/item/let-s-all-stop-holding-out-for-science-to-find-the-perfect-diet

Study finds varying the amount lifted can increase muscle strength – Medical News Today
Lifting lighter weights -faster- may be better for strength gains than just lifting prescribed percentages that do not take into account how people are feeling. In other words… don’t always max out, and remember to move the with the intent to make the load go fast.
https://www.medicalnewstoday.com/articles/weight-training-best-success-less-is-more#Higher-performance,-lower-muscle-fatigue

How much muscle you have ‘could be linked to the health of your heart’ – Sydney Morning Herald
Having more muscle mass in early middle age meant an 81% reduction in heart disease over a 10 year period for the men in the study. It does not indicate a direct cause, but they are related. It is likely due to the fact that maintaining muscle mass requires a healthy lifestyle.
https://amp-smh-com-au.cdn.ampproject.org/c/s/amp.smh.com.au/lifestyle/health-and-wellness/how-much-muscle-you-have-could-be-linked-to-the-health-of-your-heart-20200206-p53yg7.html

Best Exercise for Snatch & Clean Balance & Positional Strength – Catalyst Athletics
Floating, halting, pull on a riser.

Rapid exercise is key to recovering muscle strength after inactivity
Think: explosive movements like throwing things or trying to accelerate a bar that is trying to crush you.

On to the Programming!

VIDEOS:
Monday: 200316 Mon wk12 Hot Gristle – https://youtu.be/B_TXDiEhJ8k
Teaching people about their shoulders, notes on changing the warm ups, points about rest between sets, why we don’t do barbell rows in the metcons much, weekly overview

Tuesday: 200317 Tue wk12 Lucky Shamrock – https://youtu.be/BS0CB8Dwz5A
Teach people how to move the buckle out of the way on the rings, tips for who should be doing what kind of snatch, shoulder mob ideas, notes for the workout, stagger starting for the rowers, time guide

Wednesday: 200318 Wed wk12 Victory Lap – https://youtu.be/FXK0qJCAPuA
Using a heavier load, but make sure people don’t risk their wrists, what load should people use (and the recommended loading chart), history of the workout, notes on shorter workouts this week

Thursday: 200319 Thu wk12 Hard Tide – https://youtu.be/-xALdCFbfU0
The ‘80% slop’ myth and talking to people about good form all of the time, why the toes to bar skill practice, increasing the difficulty on the ring row, thoughts behind the metcon and how to stagger start, why two rowing benchmark workouts in a short period of time

Friday: 200320 Fri wk12 The Perfect Drug – https://youtu.be/Dvu1mJ5wc-M
OHS are more than just a ‘cool’ movement for workouts, how the skill practice warm up affects the metcon (and coaching), how the minute rest affects the workout, toes to bar and OHS can be a good combo for teaching people what muscles to fire

Saturday: 200321 Sat wk12 Triad Athelon – https://youtu.be/dD7MsH5kxJE
Helping people understand the variables that affect performance so they can get the most out of their training and why logging is an important tool, notes on pacing, team version tips

Sunday: 200322 Sun wk12 Appollos Arrow – https://youtu.be/_jXCNS3wUjw
Teaching people about lower intensity ranges, why aerobic capacity is important, getting people to take the skill practices seriously, preventing soreness, sled push options

GYM PROGRAMMING

Monday – March 16, 2020 – 200316

Context: Practice – Why rowing movements are good for shoulders

Dynamic Warm Up Option: 3 rounds: 8 Squat Jumps, 2 Inch Worms, 2 Crab Bridge, 8-12 Hollow Rocks. Then 3 sets of 5 with the empty bar: Jefferson Curl (rounded back Deadlift), Bent Over Row, Hang Muscle Clean, Shoulder Press

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 4×6 Back or Box Squat 5 of 12 (4 sets of 6 reps, same weight across, 70-80%)

Super Set: 4×8 Single Arm Ring Row or DB Bent Over Row (4 sets of 8 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Hot Gristle”

3 rounds: 40s of work 20s of rest:

Push Press (Health: 35lb, Athletic*: 65lb, Performance: 95lb) or with DB (15lb, 30lb*, 45lb)

Bent Over Row (same) or with DBs (same)

Heavy Russian Swings (Health: 35lb/ Athletic*: 53lb/ Performance: 70lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 140 – 270 reps, about 70 reps per round. Scale Up: 75/115lb bar, 70/88lb KB

Compare to: October 23, 2019

Coaching Tips: Go for big sets on the first and last round. Try to do each as an unbroken set, but pausing in the rack/hold position. Keep the hips snappy with the Push Press. Do not kip the Bent Over Row. Russian Swings only need to go to eyeball height (no higher).

Optional ‘Cash Out’ or Hypertrophy: 4 min max Row/Airdyne OR 3 sets of 20-30 Banded Hamstring Curls in a super set with 10-15 DB Curls

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Push Press p. 292, Kettlebell Swing p. 277

Tuesday – March 17, 2020 – 200317

Context: Practice – Avoiding chafing when using the rings

Dynamic Warm Up Option: 200m Jog throwing PVC or Medball to a partner or 2 min Jump Rope. Then 5,4,3,2,1 with an empty bar: Snatch Grip Deadlift, Hang Muscle Snatch, Rack Jerk Behind the Neck, Overhead Squat

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 3-3-3-2-2-2 Power or Squat Snatch (6 sets, adjust load each set)

Super Set: 6-6-6-6-6-6 Weighted Ring Dip or DB Bench Press (6 sets of 6 reps, adjust load/difficulty each set)

Metabolic Conditioning: “Lucky Shamrock”

In 8 minutes:

500m Row (record as separate benchmark)

1 min Rest, then max rounds with the remaining time:

12 Ring Push Ups

12 Goblet Squats (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

24 Abmat Sit Ups

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION (with a partner): In 9 minutes, 1000m Row, no rest, then max rounds: 24 Ring Push Ups, 24 Goblet Squats, -all one person at a time-, 24 Sit Ups -both partners at the same time-

Scaling Guide: 2 – 4 rounds, 1:30-2:20 for the Row, then about 2 min per round after. Scale Up: 53/70lb Goblet Squats and 12 GHD Sit Ups instead of Abmat Sit Ups.

Compare to: August 31, 2018

Coaching Tips: Get a good warm up row, then row really hard on this one to establish what your current 500m benchmark time is. 1 minute will not be much rest, but start moving right away (and it will get ‘easier’). Keep the elbows close to your sides on the Ring Push Ups, and do not let the metal buckle scrape your arms (slide it away from the ring). Keep the belly tight on these. Hold the kettlebell close and do not let your weight shift onto your toes (it should be mid foot). Go fast on the Sit Ups, but do not let your hips rise up and come back down (giving you the ‘dreaded raspberry’)!

Optional ‘Cash Out’ or Hypertrophy: 10 Burpees, 10 Wall Ball, 4 minutes OR 3 sets of 10-15 Jones Squat in a super set with 15 Banded Tricep Extensions

“By the Numbers” Book References: Power Snatch p. 438, Snatch p. 447, Dips p. 244, Ring Dip p. 363, Bench Press p. 250

Wednesday – March 18, 2020 – 200318

Context: Competition – Go for a heavier load than you might normally use

Dynamic Warm Up Option: 3 sets of: KB Suitcase or OH Carry, 10 KB OH or Goblet Squats, 10 Push Ups, 10 Sit Ups. Then 5 Spiderman Lunges and 3 Crab Bridges.

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 Minutes working up to a challenging (80-90%) Power Clean plus Front Squat or Squat Clean.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Victory Lap”

6 rounds for time:

5 Squat Clean Thrusters (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb)

200m Run or 10 round trip 20′ Shuttle Run (no line touch)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 – 15 minutes, about 2 min per round.

Compare to: February 25, 2017

Coaching Tips: Make sure you have good technique if you plan on using a challenging weight and doing Squat Cleans every rep. If not, you are better off with the ‘Power Clean to Front Squat’ version to minimize the risk of hitting your elbow on your knee. Be sure to start with low hips and a vertical torso so that you can receive the bar correctly in the bottom of the squat. Drive hard through the legs when coming out of the hole so that you don’t end up strict pressing the bar.

Start with singles/small sets and try to make up some time on the Runs. When things start to get real hard (on round 5 usually), watch the clock to pace out your reps (doing one every 10-15 seconds for example).

Optional ‘Cash Out’ or Hypertrophy: 15 GHD Sit ups OR Toes to Bar, 20 Jumping Jacks, 5 min, OR 3 sets of 12 DB Single Arm Press in a super set with 15-20 Calf Raises

“By the Numbers” Book References: Power Clean p. 368, Clean p. 404, Front Squat p. 227, Thruster p. 357, Running p. 269

Thursday – March 19, 2020 – 200319

Context: Practice – Great technique is still required when you are tired

Dynamic Warm Up Option: 3 sets of: 8 Ring Rows, 8 Squat Jumps, 8 Bootstrappers with KB, 8 Sit Ups with legs straight, 8 Lunge Steps, 8 per side Birddog

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working on Toes to Bar and Bar Muscle Up progressions.

Strength: 7×3 Back or Box Squat 6 of 12 (7 sets of 3 reps, same weight across, 75-85%)

Super Set: 7×5 Single Arm Ring Row or DB Bent Over Row (7 sets of 5 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Hard Tide”

500m Row (All levels, record as benchmark)

Wait until next minute starts

2-4-6…

Kipping Pull Up or Ring Row each minute until you are unable to complete the required reps in the minute

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Record time for the Row and the total Pull Ups separately. Row: 1:25 – 2:30. Pull Ups: 20 (finishing 4 rounds) to 56 (finishing 7 rounds). Total time for workout: 7 – 10 min. R2) 6 reps. R3)12. R4)20. R5)30. R6)42. R7)56. R8)82

Compare to: NEW WORKOUT!

Coaching Tips: Try for a PR on the row. Wait until the next minute to start your 2 Pull Ups. If you finish at 1:50, start at 2. If you finish at 2:10, start at 3, etc. Perform 2 Pull Ups, then wait for the next minute to do 4 reps. You have the entire minute to complete the work. Keep going up by 2 reps until you can’t complete the reps in the minute. Make sure you use good rowing form and avoid an early arm pull. This will affect your Row time and your Pull Up performance!

Optional ‘Cash Out’ or Hypertrophy: 60s Plank, 20 Cal Airdyne or 30 cal Row, 3 Rounds, OR 3 sets of 15 Single Leg Deadlifts in a superset with 15 Single Arm Bench Press

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Rowing p. 142, Kipping Pull-up p. 258, Ring Row p. 122

Friday – March 20, 2020 – 200320

Context: Practice – Overhead squats and all body mobility

Dynamic Warm Up Option: 1 min Jump Rope. Then: 10 Toy Soldiers Leg Swings per Leg, 10 Air Squats, 10 Kip Swings on the pull up bar, 10 Sit Ups with legs straight, 10 Push Ups with shoulder tap

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging Power Snatch plus 2 Overhead Squats or Squat Snatch plus 1 Overhead squat.

Strength: None.

Super Set: None.

Metabolic Conditioning: “The Perfect Drug” (VIDEO)

AMRAP in 20 minutes

12 Overhead Squats (Health: DB Front squat 15lb pair, Athletic*: 65lb, Performance: 95lb) or 16 Single Arm DB OHS (15lb, 30lb*, 45lb)

16 Toes to Bar

20-40-60-80…

Double Unders

1 min Rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 204 reps – 588 reps (3 – 6 rounds), about 2-4 min per round including the rest. Rnd4: 312 reps. Rnd5: 440 reps. Rnd6: 588 reps. Rnd7: 756. Scale Up: 75/115lb bar, 8 Bar Muscle Ups per round.

Compare to: March 12, 2019

Coaching Tips: Pick a load and modification that allows you to do the first 1-2 rounds of Overhead Squats unbroken. Squat Snatches count as an OHS, so if you can do them, use that technique. Go for big sets of Toes to Bar early on, but break them up in later rounds so you can do bigger sets of Double Unders. Make sure you keep your hands close on the Double Unders so that you can save your shoulders for later rounds. You can skip/shorten the last round of rest if it is after 18 minutes.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Power Snatch p. 438, Snatch p. 447, Overhead Squat p. 300, Toes to Bar p. 434, Double Unders p. 213

Saturday – March 21, 2020 – 200321

Context: Competition – Pace to get your best score (and log it)

Dynamic Warm Up Option: 2 min Row or Airdyne, then 3 rounds: 12 Jumping Jacks, 12 Reverse Lunge Steps, 12 Push Ups, 30s per side Side Plank

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) Clean and Jerk

Strength: None.

Super Set: None.

Metabolic Conditioning: “Triad-Athelon”

3 rounds for time of:

500m Row (all levels)

21 Burpees

400m Run or 3/4 mile airdyne/assault bike

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION: Teams of 3, each person starts on a different movement, you can only move onto the next movement once the teammate has finished the row (if you finish the Burpees early, you can start your run)

Scaling Guide: 16 – 22 min, about 6 minutes per round.

Compare to: July 24, 2019

Coaching Tips: People can start on Burpees or Running if they want (and there isn’t enough rowers). Pace the first round so that you know you can go faster on rounds 2 and 3. Keep your form tight on the rowing to save yourself for later rounds. Avoid blowing up on the Burpees by watching the clock and pacing yourself for the first round or two. Make sure you run hard on the last round!

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 15 Loaded Glute Bridges in a super set with 20-30 Banded Face Pulls

“By the Numbers” Book References: Power Clean p. 368, Clean p. 404, Push Jerk p. 424, Split Jerk p. 470, Rowing p. 142, Burpee p. 415, Running p. 269

Sunday – March 22, 2020 – 200322

Context: Practice – Relative intensities and pacing

Dynamic Warm Up Option: Coach’s Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 10 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)

Strength: None.

Super Set: None.

Sustained Power Session: “Apollo’s Arrow”

4 Rounds at 70-80% Intensity:

2 min: Run or Airdyne

2 min:

16 DB Hang Power Snatch (Health: 10lb/ Athletic*: 20lb/ Performance: 35lb)

10 Wall Ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

2 min: Sled Push 20′ (Health: +0lb, Athletic*: +50lb, Performance: +90lb)

2 min: Rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 30 min total. Use movements/loads that you can perform at 80% intensity with minimal rests outside of the forced rest. You should pace so that your last round you can do 300-400m, 3-4 rounds, and 120-160 feet. OPTIONAL: Log score for LAST ROUND ONLY. Run: 100m = 1 ‘rep’, Couplet: 1 ’round’ = 1 ‘rep’, Sled: 40′ = 1 ‘rep’

Compare to: November 17, 2019

Coaching Tips: This workout is VERY DIFFERENT than your typical metcon. Your intensity should be much lower from the beginning. Maintain a pace you can sustain for much longer than prescribed so you can keep moving in the later rounds. You may start on any movement, but they must be completed in order.

Optional ‘Cash Out’ or Hypertrophy: 15 Push Ups, 20 Cal Row, 4 rounds, OR 3 sets of 12 Bulgarian Split Squats in a super set with 12 Neutral Grip Pull Ups

“By the Numbers” Book References: Rope Climb p. 461, Running p. 269, Power Snatch p. 438, Wall Ball p. 430

Posted by Jeremy Jones