Upbeat

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Tue

Dec 17

Upbeat

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Workout

"Upbeat"

For Time:

1,000/900 Meter Row

150 Double Unders

1 Mile Run

150 Double Unders

1,000/900 Meter Row

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Time Cap: 30 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's workout is highly aerobic and should feel like you are in good control throughout the whole workout. If paced correctly the paces you are holding should steadily become more difficult to maintain. This workout is a great way to increase your aerobic power.

Scoring

Score | Time

Movements

Target Score | 15:00-25:00

Stimulus | Lactate Threshold [RPE 7]

Row | Each row should be completed in less than 5:00.

Double Unders | Each set should be completed in less than 3:00. Adjust reps to accomplish this.

Run | Should be completed in less than 10:00.

Strategies

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. Athlete's often bring the seat all the way to their heels, creating an inefficient position to drive from.

Modifications

1,000/900 METER ROW

5:00 Time Cap
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
800m Run
4:00 Moderate Effort on Treadmill/Runner*

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DOUBLE UNDERS

Reduce Reps
1.5x Single Unders
Plate Hops
5:00 Effort On Any Machine

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1 MILE RUN

10:00 Time Cap
2,000/1,800m Row
1,600/1,440m Ski
100/80 Calorie Echo Bike
4,000/3,600m Bike Erg
8:00 Effort on Treadmill/Runner*

Logistics

If you do not have enough rowers for your class size, you can stagger start groups to still allow athletes to follow the flow of today's workout.

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)

0:30 Roll Out Feet With Lacrosse Ball
0:30 Roll Out Calves With Foam Roller
0:15 Bent Knee Calf Stretch [Each Leg]
15 Calf Raises [Each Leg]
15 Pogo Hops [Each Leg]
20 Single Unders

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

(9-21 minutes)

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Row | tell, show, do, check

Establish catch and finish positions
Catch with flat back, heels down, and vertical shins.
Finish with the handle at sternum and slightly open hips
Explain SPM and 500/m split and tell athletes where to look on the screen
:20 @ SPM of 32-35
Focus on 500m/split
:20 @ SPM of 27-30
Maintain same 500m/split
:20 @ SPM of 23-26
Maintain same 500m/split
Help athletes understand that this is the most efficient way to complete the row today

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Double Under Warm Up | tell, show, do, check

:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Alternating Feet:
Focus on enhance footwork and coordination.
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21-27 minutes)

Practice Round

250m Row
25 Double Unders
200m Run

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(27-57 minutes)

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‍Look For

Row | Focus on our teaching point today, we want athletes to keep the seat away from the feet.
Double Under | These are big sets of double unders, encouraging athletes to relax their shoulders and focus on their wrist rotation.
Run | Athletes should aim to run the whole distance today. If we can run the full mile, we should run at the hardest pace that will still allow us to come in and get to work on our doubles. If we cannot do the full mile atheltes should choose a distance that will allow them to run the whole time.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Killer Core

3 Super Sets:

10 Weighted Sit-ups (Moderate)

20 Sit-ups (Unweighted)

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Rest 2 Minutes Between Super Sets

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MINDSET

"It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward."

Progress is often more sustainable when made gradually; small, consistent steps are better than one big, risky leap.

Additional Elements

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Have questions?

Reach out!

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