Monday 1.29.2024

*Coach’s Notes: Adductor Side Plank (or “Copenhagen Plank”)

Core training can take many forms, but the best kinds are based around resisting movement, and not creating it — hence why we do some many isometrics like planks or hollow holds.

A strong core, however, doesn’t mean much if it’s not integrated into how we use our hips and shoulders. In today’s Part B, you’ll see two movements that not only work on core stability, but also incorporate the scaps (in the Powell Raise) and inner hips (on the Adductor Side Plank).

For the latter movement, there are several ways we can approach this, depending on our level of ability. Check out this video that outlines the progressions for the Copenhagen Plank, and choose the one that is most appropriate for you. Our recommendation is to choose the one that you can comfortably hold for 30 seconds on your first set.

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 60-65% of 1-RM Front Squat
*Set 2 – 2 reps @ 65-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 1 rep @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2-3 Front Squats (no tempo) @ 80-85%

OR

Three or Four sets of:
Tempo Front Squat or Goblet Squat x 4-6 reps @ 32X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 21X0
Rest 45 seconds

B. Two or Three sets (10 minutes) of:
Powell Raise x 8-12 reps each arm @ 2010
Rest 30 seconds
Adductor Side Plank x 20-30 seconds each side
Rest 30 seconds

C. Against a 60-second clock, complete:
12 Dumbbell Front Racked Walking Lunges (50/35 lb each hand)
Max reps of Burpee Pull-ups in time remaining

Rest 60 seconds, and complete FIVE sets for max reps.

If you need to, perform the Burpee Pull-ups to a lower bar, or use a plate to step onto for each rep

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).