Disturbed

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Sun

Mar 23

Disturbed

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Workout

"Disturbed"

For Time:

2,000/1,800 Meter Row

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Every 2 Minutes [Starting at 0:00]:

12 Shuttle Runs (10-Meters)

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Time Cap: 20 Minutes

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“Sunday Runday”

Beginner: Rum 1.5 Mile

Intermediate: Run 2.5 Miles

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Score: Completed

Target Stimulus: Zone 2 [RPE 2-4]

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AGE GROUP

13-15 & 55+ | Same as Class

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Pick a shuttle run number that takes 1 minute or less to complete, giving you about 1 minute on the rower. Keep the monitor going the whole time - you don't have to reset.

Scoring

Movements

Target Score: 12-20 Minutes

Stimulus: Recovery [RPE 2-3]

Row: Don't reset the rower, let it keep rolling. Should be able to complete about 200/150m each round.

Shuttle Runs: Should take a minute or less each round.

The One | Teaching Focus

Agility and Change of Direction

Assess the athletes' agility and ability to change direction rapidly. Look for smooth transitions, quick footwork, and proper body positioning during turns.

Strategies

Modifications

2,000/1,800 METER ROW

10:00 Time Cap
1,600/1,440m Ski
100/80 Calorie Echo Bike
4,000/3,600m Bike Erg
1,600m Run
8:00 Effort on Treadmill/Runner

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12 SHUTTLE RUNS

150m Run
10/8 Calorie Row
10/8 Calorie Bike Erg
8/6 Calorie Ski
8/6 Calorie Echo Bike
12 Burpees

Logistics

Have athletes start their shuttle runs on different minutes if needed.

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 - 12 minutes)

General Flow

Line Drill Warm Up 30’ Each
Quad Pulls
Knuckle Draggers
Knee Pulls
Soldier Kicks
Inchworm + Spiderman
Gate Openers
Gate Closers
Toe Walk
Heel Walk
A Skips
High Knees
Butt Kicks
4 Shuttle Runs

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

(12 - 22 minutes)

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)}

(22 - 28 minutes)

Practice Round‍

6 Shuttle Runs
0:30 Row

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(28 - 48 minutes)

Look For‍

Row: Athletes should hold a sustainable pace here, think 0:10 less then your 2k max effort pace.
Shuttle Runs: Athletes should try and be efficient on their turn arounds, and try to accelerate as much as possible after the turn around.

Post Workout Clean Up & Chat (48-60)

_{Accessory Work}

10-15 Minutes For Quality:

50' Plate Push

10 Plate Good Mornings

15 Second Plate Good Morning Hold (Bottom)

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MINDSET

Byron Pulsifer

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"Many people think of prosperity that concerns money only to forget that true prosperity is of the mind."

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True wealth lies in a rich and healthy mindset, not just in material possessions.

Additional Elements

Have questions?

Reach out!

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