"Waterfalls"
AMRAP 10:
1,000 Meter Run
Max Calorie Row
AMRAP 8:
800 Meter Run
Max Calorie Row
AMRAP 6:
600 Meter Run
Max Calorie Row
AMRAP 4:
400 Meter Run
Max Calorie Row
AMRAP 2:
200 Meter Run
Max Calorie Row
* No Rest Between AMRAPS
AEROBIC POWER [LACTATE THRESHOLD]
AGE GROUP
13-15 & 55+ | Same as class
Same as class
In part 1, This is the fifth and final week of our 5-week Super Power strength cycle. This is a deload week to allow for full recovery, leaving athletes feeling fresh, strong, and primed for future strength gains.
In part 2, In this 30-minute continuous workout, we're starting each AMRAP with a specified run distance, then using the remaining time to accumulate as many calories on the rower as possible. Choose run distances that take no longer than half the listed AMRAP time, giving you roughly equal time on the rower each round.
Score: Total Calories
Intended Intensity: RPE 6-7
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 180-360 Calories
Choose run distances that take about half the time of the Amrap.
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.
Your runs should be done at a hard effort, but still in control. This will balance giving you the most time to accumulate calories on the rower while allowing you to work at a strong pace on the row.
Once you get to your rower, get the flywheel moving as quickly as you can. Work at a hard effort for the first 30-60 seconds, then settle into a sustainable pace that will allow you to get off the rower and right into a strong run.
[MEN] 1,000-800-600-400-200 METER RUN
5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
1,000-800-600-400-200m Ski
60-48-36-24-12 Calorie Echo Bike
2,500-2,000-1,500-1,000-500m Bike Erg
[WOMEN] 1,000-800-600-400-200 METER RUN
5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
900-720-540-360-180m Ski
50-40-30-20-10 Calorie Echo Bike
2,250-1,800-1,350-900-450m Bike Erg
ROW
Ski
Bike Erg
Echo Bike
If your class is too large for the amount of rower, have athletes stagger being 5:00-6:00 minutes behind.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-19 minutes)
Run Specific Prep
Row Specific Warm-Up
N/A
(19-25 minutes)
Practice Round
Break
Workout Q&A
(25-55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Killer Core
[PART A]
5x5 Strict Toes to Bar
Rest 1 Minute Between Sets
[PART B]
8 Rounds:
20 Second Banded Kneeling Crunches
10 Seconds Rest
MINDSET
Bruce Lee
"Take no thought of who is right or wrong or who is better than. Be not for or against."
Avoid getting caught up in competition or judgment; focus on being true to yourself without comparison.
