“Time Will Tell”
[On the 00:00]: 4,000/3,600 Meter Bike Erg
[On the 10:00]: 2,000/1,800 Meter Row
[On the 20:00]: 1 Mile Run
Score: Total Working Time
Time Cap: 30 Minutes
Same as class.
We're aiming for consistency across these efforts today to the best of our abilities. Each of these should take about the same amount of time during each of our 10:00 windows. How well do you know your paces on each of these movements in order to game plan your work to be about the same effort?
Score | Total working time (not including any rest).
Bike | 9:00 or less of work.
Row | 9:00 or less of work.
Run | 10:00 or less of work.
Run Posture
Check for an upright posture with a slight forward lean from the ankles.
Avoid excessive forward bending at the waist or leaning back
4000/3600M BIKE
Reduce Distance
9:00 Time Cap
2000/1800m Row
1600/1440m Ski
1600m Run
7:00-9:00 Moderate Effort Treadmill/Runner
2000/1800M ROW
Reduce Distance
9:00 Time Cap
1600/1440m Ski
4000/3600m Bike
1600m Run
7:00-9:00 Moderate Effort Treadmill/Runner
1600M RUN
Reduce Distance
10:00 Time Cap
2000/1800m Row
1600/1440m Ski
4000/3600m Bike
7:00-9:00 Moderate Effort Treadmill/Runner
If we are not familiar with pacing on the bike and rower, we want to be able to hold about a 2:20 or faster split pace on both of these machines today. We can adjust our distances as needed or see how far we get within the 9:00 clock in order to use this information moving forward.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
Line drill warm up 25’ each
(9-19 minutes)
Cadence warm up
Row | tell, show, do, check
N/A
(19-25 minutes)
Practice Round
Break
Workout adjustments if needed
(25-55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Posterior Pump
3-4 Sets For Quality:
10 Banded Russian Kettlebell Swings
30 Second Banded Hip Thrust Hold
50' Banded Monster Walk Steps (25' Each Way)
