"Disturbed"
For Time:
2,000/1,800 Meter Row
Every 2 Minutes [Starting at 0:00]:
12 Shuttle Runs (10-Meters)
Time Cap: 20 Minutes
“Sunday Runday”
Beginner: Rum 1.5 Mile
Intermediate: Run 2.5 Miles
Score: Completed
Target Stimulus: Zone 2 [RPE 2-4]
AGE GROUP
13-15 & 55+ | Same as Class
N/A
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.
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.
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.
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
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
Have athletes start their shuttle runs on different minutes if needed.
(0 - 3 minutes)
Whiteboard Brief
(3 - 12 minutes)
General Flow
(12 - 22 minutes)
Row | tell, show, do, check
N/A
(22 - 28 minutes)
Practice Round
Break
Workout adjustments if needed
(28 - 48 minutes)
Look For
Post Workout Clean Up & Chat (48-60)
10-15 Minutes For Quality:
50' Plate Push
10 Plate Good Mornings
15 Second Plate Good Morning Hold (Bottom)
MINDSET
Byron Pulsifer
"Many people think of prosperity that concerns money only to forget that true prosperity is of the mind."
True wealth lies in a rich and healthy mindset, not just in material possessions.