"Caitlin" [BENCHMARK]
For Time:
2,000 Meter Row
120 Calorie Bike Erg
1,600 Meter Run
Time Cap: 35 Minutes
AGE GROUP
13-15 & 55+ | Same as class
Same as Class
Today we have our second BRING A FRIEND DAY option! This is a great day to encourage members to invite a friend or two to the gym! The team option for the workout is in the logistics section.
All athletes row and bike the same distance in this memorial workout. Choose distances for each movement that take 10 minutes or less to complete.
Score: Time
Target Score: 20-30 Minutes
Stimulus: Lactate Threshold [RPE 6-7]
All Movements: 10:00 or less to complete.
Look for these things:
Row: 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.
Bike: Posture and Alignment: Check that athletes maintain a neutral spine and proper posture while riding. The back should be straight, and the shoulders should be relaxed.
Run: Posture: Check for an upright posture with a slight forward lean from the ankles. Avoid excessive forward bending at the waist or leaning back.
The best way to optimize this workout is to work at a moderate intensity that requires focus but at which you know you can hold for the movements that are hardest for you. Then push hard on the movement(s) you are best at.
2,000 METER ROW
10:00 Time Cap
1,600m Ski
100 Calorie Echo Bike
4,000m Bike Erg
1,600m Run
8:00 Moderate Effort on Treadmill/Runner
120 CALORIE BIKE
12:00 Time Cap
120 Calorie Row
95 Calorie Ski
95 Calorie Bike Erg
2,400m Run
10:00 Moderate Effort on Treadmill/Runner
1,600 METER RUN
10:00 Time Cap
2,000m Row
1,600m Ski
100 Calorie Echo Bike
4,000m Bike Erg
8:00 Moderate Effort on Treadmill/Runner
COLD WEATHER SUB
Use any Of the Run Modifications
96 Shuttle Runs (1 rep = 10m)
120 Box Step-ups
90 Burpees
450 Double Unders / 600 Single Unders
300 Mountain Climbers (Per Side)
[TEAMS OF 2]
For Time:
2,000 Meter Row
120 Calorie Bike Erg
1,600 Meter Run
* Partner 1 Starts On Rower
* Partner 2 Starts On Bike
* Switch Row/Bike Upon Completion
* After Each Partner Has Completed 1 Row & 1 Bike, Run The Mile Together
* Clock Stops Upon Both Partners Completing The Mile
Time Cap: 35 Minutes
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-14 minutes)
Row | tell, show, do, check
N/A
(14-20 minutes)
Practice Round
Break
Workout adjustments if needed
(20-55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Lethal Legs
[PART A]
3 Sets Each Side:
10 Goblet Lateral Box Step Downs (20")
* Rest 1-2 Minutes Between Sides
[PART B]
Accumulate 2:00 on Each Side:
Bulgarian Split Squat Hold at Parallel
*Rest As Needed Between Holds
*No Rest Between Legs
MINDSET
Dalai Lama
"Genuine love should first be directed at oneself. If we do not love ourselves, how can we love others?"
Self-love is the foundation for loving others; you must care for yourself before you can truly care for others.
