"Total Whine"
10 Rounds:
Minute 1: Bike Erg Calories
Minute 2: Row Calories
Minute 3: Rest
Score: Total Calories
Same as class.
Very straightforward couplet with rest built in each round. We can approach this as a go hard piece and aim to stay consistent in our efforts across all 10 rounds. If we're feeling like we need a lower intensity day, we can give ourselves a lower target number per round and hold a moderate pace instead.
Score | Total calories accumulated.
The overall goal should remain consistency from round to round whether we are really pushing the pace today or holding something slightly lower and more sustainable.
Breathing and Rhythm
Encourage athletes to establish a rhythmic breathing pattern that aligns with the rowing strokes and their pedal strokes.
Emphasize the importance of controlled and efficient breathing to support endurance.
Sub Air Run/Run/Shuttle Runs/Ski/Echo/Assault
Athletes can choose to give themselves a target number each round to hold themselves accountable for their level of intensity throughout the workout.
Record calories per round during your rest period.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Cadence warm up
Row | tell, show, do, check
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-57 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Killer Core
[PART A]
3-4 Sets:
Big Set Strict Toes to Bar
[PART B]
8 Rounds:
20 Second Hollow Hold
10 Seconds Rest
