Stone Cold

No items found.

Tue

Feb 4

Stone Cold

Download the week Copy Full Page

Copy to clipboard

Workout

"Stone Cold"

For Time:

4,000/3,600 Meter Bike Erg

2,000/1,800 Meter Row

100 Shuttle Runs (10 Meters)

‍

Performed As:

2 Minutes On

1 Minute Off

‍

Time Cap: 42 Minutes

‍

AGE GROUP

13-15 & 55+ | Same as class

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

Choose distances that allow you to complete each station in 5 sets or less. Do not reset the monitors during the 1-minute rest.

Scoring

Score: Time

Movements

Target Score: 25-35 Minutes

Stimulus: Lactate Threshold [RPE 6-7]

Bike: 5 Rounds or less.

Row: 5 Rounds or less.

Shuttle Runs: Every 10 meters = 1 shuttle run rep. At each turnaround, only one foot and one hand need to touch the ground over the line.

The One | Teaching Focus

Keep the seat from your feet

This teaching focus emphasizes the "catch" position of the rower sequence. In this position the athlete should be targeting a sound "a frame" created by the legs through the position between the seat of the rower and the foot pads. This position is most optimal for a lower body push to generate force in the drive sequence of the rower. Athletes often bring the seat all the way to their heels, creating an inefficient position to drive from.

Strategies

Today's intervals are a good chance for us to go hard every work period. It will likely be optimal to increase your damper, choosing a number or two higher than your normal damper setting.

Focus on big, long exhales during your rest period to recover your heart rate as much as possible.

Getting in a good warm-up with some hard efforts will help prime the body to recover quicker between bouts of work.

Modifications

ALL MOVEMENTS

10:00 Time Cap
100/80 Calorie Echo Bike
1,600/1,440m Ski
1,600m Run
8:00 Moderate Effort on Treadmill/Runner
100 Burpees

Logistics

If needed, have athletes start on a different station.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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

2:00 Easy Bike
2:00 Easy Row
1:00 Easy Shuttle Runs
0:20 Calf Stretch (right)
0:20 Calf Stretch (left)
0:20 Quad Stretch (right)
0:20 Quad Stretch (left)
0:20 Bootstraps
0:20 Knuckle Draggers

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

N/A

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(12-18 minutes)

Practice Round

On The Minute x 3:
Minute 1: 15 Second Bike Sprint
Minute 2: 15 Second Row Sprint
Minute 3: 10 Fast Shuttle Runs

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(18-60 minutes)

‍Look For‍

All Movements: Each interval we want a steady pace, athletes should be able to repeat pace each round, rather than starting out hot and burning out by the end.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Gun Show

2 Drop Sets To Failure:

A) Max Dumbbell Bench Press (70/50)'s

B) Max Dumbbell Bench Press (50/35)'s

C) Max Dumbbell Bench Press (35/25)'s

* No Rest Between A-B-C

* Rest 5 Minutes After C

‍

MINDSET

Dennis Kimbro

‍

"We see things not as they are, but as we are. Our perception is shaped by our previous experiences."

‍

Your perspective is influenced by your past experiences; understanding this can help you see the world more clearly.

Additional Elements

‍

Have questions?

Reach out!

Back to Home

Tue