Dampened

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Tue

Oct 22

Dampened

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Workout

"Dampened"

AMRAP 2 [Until 2,000 Meters]:

5 Pull-ups

10 Push-ups

15 AbMat Sit-ups

Max Distance Row

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Time Cap: 30 Minutes

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AGE GROUP

13-15 & 55+ | Same as class

Open-Games

AMRAP 2 [Until 2,000 Meters]:

5 Toes To Bar

10 Kettlebell Swings (53/35)

15/12 Push-ups

Max Distance Row

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Time Cap: 30 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

This workout is a sprint-style test of endurance and stamina. Every 2 minutes, you’ll perform a quick round of pull-ups, push-ups, and sit-ups before hopping on the rower to rack up as many meters as possible. Your goal is to reach 2,000 meters on the rower, so push hard through each round of bodyweight movements to maximize your rowing time. It’s all about maintaining speed and intensity until you hit that distance!

Scoring

Score | Time to complete the full row.

Movements

Gymnastics Round | Our round of cindy should take about 1:00, we should aim for unbroken reps each round.

Row | If we complete Cindy in 1:00 that allows for 1:oo here. To finish the workout in 30 minutes we have to complete at least 133m each round.

Strategies

The One | Teaching Focus

Keeping the Body Tight in Push-Ups

Today’s focus is on maintaining a tight, engaged body throughout the entire push-up movement. Keeping your body tight ensures proper form, maximizes strength, and reduces the risk of injury. By engaging your core, glutes, and legs, you create a solid plank position that allows for more efficient and effective push-ups. This full-body tension helps you move smoothly as a single unit, improving overall performance.

Modifications

PULL UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

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PUSH UPS

Reduce Reps
Box Push-Ups
Dumbbell Bench Press
Dumbbell Floor Press

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SIT UPS

Reduce Reps
Hollow Rocks

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ROW

4000m/3600 C2 Bike
1600m/1440m Ski
100/80 Cal Echo Bike
1600m Run

Logistics

Try to set up the room to make quick transitions between our floor movements and our row.

Rower monitors should stay on, have athletes keep it rolling rather than reset it.

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)

General Flow 0:30 Each

Arm Circles
Scorpions
Samson Stretch
Spiderman Lunges
Inchworms
Hollow Hold
Active Hangs (on pull-up bar)
Bend and Reach
Good Mornings
Leg Swings (Front and Side)
Cossack Squats

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

(9-21 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
1:00 Easy Warm Up Pace
: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

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Push-Up Warm-Up | Tell, Show, Do, Check

0:20 Scapular Push-Ups
Athletes should focus on engaging the shoulder blades, squeezing them together and then pushing them apart.
Emphasize keeping the arms straight while allowing only the shoulder blades to move.
0:20 Knee Push-Ups
Have athletes perform push-ups from the knees while maintaining a solid plank position from shoulders to knees.
Watch for the elbows staying at a 45-degree angle and the core remaining tight.
0:20 Tempo Push-Ups (3-Second Descent)
Encourage athletes to lower slowly for three seconds, maintaining control throughout the movement.
Ensure the chest reaches the floor without sagging the hips or flaring the elbows.
0:20 Standard Push-Ups
Transition to full push-ups while focusing on consistent tempo and proper form.
Look for athletes to maintain a neutral spine, with the head in line with the body and elbows tracking back.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

3 Pull Ups
5 Push Ups
7 Sit Ups
100m Row

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

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‍Look For

Pull Up | Encourage athletes to keep these reps unbroken, if they are unable to maintain it, they should scale.
Push Up | Look for the body to stay tight we don't want any sagging in the hips.
Sit Up | Full range of motion in reps, shoulder blades touch the ground, and shoulders cross the hip each rep.
Row | Hard pulls throughout our row. Drive through the heels and be powerful.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Durability

6 Sets [Building Each Set]:

30 Meter Zercher Carry

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Rest 1 Minute Between Each Set

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MINDSET

Dalai Lama

"With the realization of one’s own potential and self-confidence in one’s ability, one can build a better world."

Believing in your potential and abilities is the first step to making a positive impact on the world.

Additional Elements

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Have questions?

Reach out!

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