EuroTrip

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Thu

Nov 7

EuroTrip

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Workout

"EuroTrip"

For Time:

4 Rounds "Work"

80/64 Calorie Row

3 Rounds "Work"

60/48 Calorie Row

2 Rounds "Work"

40/32 Calorie Row

1 Round "Work"

20/16 Calorie Row

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[Work]:

30 Double Unders

5 Strict Pull-ups

15 AbMat Sit-ups

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Time Cap: 35 Minutes

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AGE GROUP

13-15 & 55+ | Same as class

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we will alternate row and our “work” rounds. Each round of “work” is 30 double unders, 5 strict pull ups, and 15 abmat sit ups. Athletes will complete 4 rounds of that triplet before advancing to the rower and follow that flow for the rest of the workout. Have athletes choose reps/modifications that will allow them to complete one round of “work” in 2 minutes.

Scoring

Score | Time

Movements

Row | 6:00-4:30-3:00-1:30 or less.

Double Unders | 0:30 or less.

Strict Pull Ups | Focus on quality movement here. Athletes should be able to complete reps in about 0:30.

Abmat Sit Ups | Around 0:30 of work, should be done unbroken.

Strategies

The One | Teaching Focus

Wrist Rotation

Emphasize the importance of using the wrists for rotation rather than relying solely on arm movements. Efficient wrist movement increases speed and control.

Modifications

DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
6 Burpees
0:30 Effort On Any Machine

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STRICT PULL-UPS

Reduce Reps
Banded Strict Pull-Ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

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ABMAT SIT UPS

Reduce Reps
Hollow Rocks

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[MEN] 80-60-40-20 CALORIE ROW

6:00-4:30-3:00-1:30 Time Cap
64-50-32-16 Calorie Ski
64-50-32-16 Calorie Echo Bike
80-60-40-20 Calorie Bike Erg
- 1,000-800-500-250m Run
5:00-3:45-2:30-1:15 Moderate Effort on Treadmill/Runner

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[WOMEN] 64-48-32-16 CALORIE ROW

6:00-4:30-3:00-1:30 Time Cap
52-40-26-13 Calorie Ski
52-40-26-13 Calorie Echo Bike
64-48-32-16 Calorie Bike Erg
1,000-800-500-250m Run
5:00-3:45-2:30-1:15 Moderate Effort on Treadmill/Runner

Logistics

If you are short on rowers, you can have one group start on the row and the other start on the “work”.

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 0:20-0:30 Each

Jump Rope (Single Unders)
Arm Circles
Samson Stretch
Spiderman Lunges
Jump Rope (Backwards)
Air Squats
Hollow Hold
Glute Bridges
Hip Circles
Inchworms
Jump Rope (Double Unders)
Shoulder Taps (in Plank Position)
Sit-up Prep: 15 Slow Sit-ups
Quick Feet Drill

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

(9-19 minutes)

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Strict Pull-Up Warm-Up | Tell, Show, Do, Check

0:20 Scapular Pull-Up
Athletes should hang from the bar with arms straight and focus on pulling their shoulder blades down and back without bending their arms.
Emphasize engaging the scapulae to initiate the pull and building shoulder stability.
0:20 Hollow Hold (Hanging from Bar)
Look for athletes to maintain a tight, rigid body with toes pointed and a neutral spine, preparing the core for strict pull-ups.
0:20 Active Hang + Pull-Up Negative
From an active hang (shoulders engaged, scapula pulled down), athletes will slowly lower themselves down, controlling the descent for 3-5 seconds.
Emphasize slow, controlled movement, ensuring that they maintain tension in the core and lats throughout the descent.
0:20 Banded Strict Pull-Ups or Jumping Pull-Ups (Assisted)
Ensure athletes are using their upper body to pull rather than relying on momentum or assistance.
0:20 Tempo Strict Pull-Ups (3-Second Descent)
Look for proper head positioning (in line with the body), elbows tracking back, and full range of motion—chin over the bar at the top.
0:20 Strict Pull-Ups (Workout Movement)
Watch for smooth movement, neutral spine, and consistent pull-up technique with no kipping or excessive body movement.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

10 Calorie Row
1 Round of “Work”

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-60 minutes)

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Look For‍

Rower | Hold athletes to the time frames today. Encourage them to find a steady pace they are confident they can maintain.
Double Unders | Focus on our teaching focus today. We want an efficient wrist movement to relax the arms.
Strict Pull Ups | Look for athletes to keep tension throughout the whole body. Tighter is lighter!
Abmat Sit Ups | Reps should be smooth and unbroken, have athletes scale to hit that target.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

5 Super Sets

50-40-30-20-10 Medicine Ball Twists

50-40-30-20-10 Front Plank Seconds

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* Alternate Between Twists and Plank

* Minimal Rest Between Movements

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MINDSET

Henry Miller

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"The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself."

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Paying close attention to the small details of life reveals their profound beauty and complexity.

Additional Elements

Have questions?

Reach out!

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