Boat Race

Tue

Aug 27

Boat Race

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Workout

"Boat Race" [BENCHMARK]

3 Rounds For Time:

500 Meter Row

400 Meter Run

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Rest 3 Minutes

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Time Cap: 25 Minutes

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REPEAT FROM 8/8/23

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KG |

Open-Games

Same as class.

For the Coach

Resource Drive

Workout Overview

Stimulus

This is a repeat workout from 8.8.23. Athletes will be challenged to push the pace each round in this workout. The big goal here is to see if you can complete each round in roughly the same amount of time or even speed up each round.

Scoring

Score | Total time to complete work, including rest.

Movements

Row | All athletes will row 500m today. Each row should be completed in 2:15 or less or be scaled to accomplish this.

Run | Should be completed in 2:15 or less.

The One | Teaching Focus

Leg Drive

Emphasize the initiation of the rowing stroke with a powerful leg drive. Athletes should push through their legs before engaging their back and arms.

Modifications

500 METER ROW

Reduce Distance
400m Ski
1000m Bike
400m Run
25/20 Calorie Assault/Echo
2:00 Effort on Air Runner/Treadmill

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400 METER RUN

Reduce Distance
500m Row
400m Ski
1000m Bike
25/20 Calorie Assault/Echo
2:00 Effort on Air Runner/Treadmill
30 x 10m Shuttle Run

Logistics

Note: The run should start and end at your rower. After you complete your run each round.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

Line drill warm up 25’ each

100m run
Quad pulls
Knee pulls + calf raise
Knuckle draggers
Lunge + reach
Toe walk
Heel walk
Gate openers
Inchworm + spiderman
Bunny hops
Broad jumps
A skips
Butt kicks
High knees
100m run

Specific Warm-Up
_{(9-21 minutes)}

(9-19 minutes)

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Row | tell, show, do, check

Establish catch and finish positions
Catch with flat back, heels down, and vertical shins.
Finish with the handle at sternum and slightly open hips
Explain SPM and 500/m split and tell athletes where to look on the screen
:20 @ SPM of 32-35
Focus on 500m/split
:20 @ SPM of 27-30
Maintain same 500m/split
:20 @ SPM of 23-26
Maintain same 500m/split
Help athletes understand that this is the most efficient way to complete the row today

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

200m Row
200m Run

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(25-50 minutes)

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‍Look For

Row | look for the teaching focus today, strong leg drive.
Run | look for athletes to hit the time stimulus. Otherwise, scale the distance.

Post Workout Clean Up & Chat (55-60)

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_{Accessory Work}

Killer Core

3 Giant Sets For Quality:

5 Dragon Flags

10 Wood Choppers (Each Side)

25 Hanging Hollows

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Rest 2 Minutes Between Giant Sets

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MINDSET

Yogi Berra

"You can observe a lot just by watching."

Take time to observe your surroundings carefully, as you can learn much from simply being attentive.

Additional Elements

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Have questions?

Reach out!

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