“Ascension”

For Time:

Round 1

10 Air Squats

Round 2

10 Mountain Climbers - 10 Air Squats

Round 3

10 Bench Dips - 10 Mountain Climbers - 10 Air Squats

Round 4

10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers- 10 Air Squats

Round 5

10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats

Round 6

10 Push Ups - 10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats

Round 7

10 Glute Bridges - 10 Push Ups - 10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats

Round 8

10 Russian Twists - 10 Glute Bridges - 10 Push Ups - 10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats

Round 9

10 Beast Bird Dogs - 10 Russian Twists - 10 Glute Bridges - 10 Push Ups - 10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats

Round 10

10 Burpees - 10 Beast Bird Dogs - 10 Russian Twists - 10 Glute Bridges - 10 Push Ups - 10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats

Coach's Guide:

1. Form Over Speed: Emphasize the importance of correct posture and form for each movement. While speed is a factor, sacrificing form can lead to injury and less effective workouts.

2. Pacing: The deceptive volume can catch athletes off guard. Recommend a moderate pace at the beginning, ensuring energy reserves for the more challenging latter rounds.

3. Stay Organized: Especially in later rounds, it's easy for athletes to lose track. Using visual aids like whiteboards or tally counters can be beneficial.

4. Breaks: While it's a timed challenge, remind athletes that short breaks to maintain form and stamina are smarter than pushing to exhaustion.

Scaling:

• Intermediate: 8 reps per movement.

• Beginner: 5 reps per movement.

Strategy & Tips:

1. Stay Consistent: While the early rounds may feel easier, conserving energy and maintaining a steady rhythm will benefit in the latter stages.

2. Manage Transitions: Coach athletes on transitioning smoothly between exercises, making sure they're set up correctly for each movement to avoid fumbling or confusion.

3. Mindset: The psychological aspect of this challenge is significant. Athletes should break down the workout mentally, focusing on one round at a time.

Additional Notes:

• Warm-up: A dynamic warm-up that mimics some of the movements, like air squats or light lunges, will prep the body and mind.

• Cool-down: Given the full-body nature of this workout, emphasize stretching all major muscle groups, with special focus on the legs and core. Consider incorporating deep breathing exercises to calm down and refocus post-workout.

Fitter Together - Fitter Forever