WORKOUT
GREEN SCREEN
5 Rounds For Time:
400 Meter Run
500/450 Meter Row
1k/900 Meter Bike Erg
Rest 2:00 Between Sets
Time Cap: 40 Minutes
OPEN-GAMES
5 Rounds For Time:
400 Meter Run
500/450 Meter Row
1k/900 Meter Bike Erg
Rest 2 Minutes Between Rounds
Time Cap: 40 Minutes
FOR THE COACH
Stimulus
- Workout brief: https://youtu.be/BLL9Tc4WAOg
- Resource Links: CompTrain Gym Resource Drive
- We have a fully monostructural interval workout today. This is a great workout for our athletes to target their cardiovascular endurance and general capacity. With the 2:00 of rest built into the workout we want to encourage athletes to keep their output high. They can consider this a 6:00 on / 2:00 off workout as each station should take around 2:00 to complete.
- Run | 2:00 or less
- Row | 2:00 or less
- Bike | 2:00 or less
The One | Teaching Focus
- With the row and the bike we want to teach athletes how to read their monitors in order to manage and target their effort. They should pay specific attention to the 500/m split on the rower and the 1k/ split on the bike.
Modifications
Run
Row
- Reduce distance
- Sub Machine
Bike
- Reduce distance
- Sub machine
Logistics
- If you need to manage a large class and you’re short on bikes or rowers, consider pairing athletes up in groups of 2 or 3 and starting them on different stations. Since the time frames will be relatively similar they should be able to move through the workout without getting jammed up on any single station.
- Design your room layout so that there is a clear working station for each movement. This is a long workout, be tight on your timeline.
LESSON PLAN
Whiteboard Brief (0-3)
- Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
Tabata Flow :20 on / :10 off
- Bike
- Shoulder taps
- Upward dog press ups
- Dead hang from rig
- Hollow rocks
- Bike
- Plank to toe touch
- Eccentric push up
- Hollow flutter kicks
- Kips
- Bike
- Jumping pull ups w/ controlled negative
- Ring rows w/ negative if needed
Specific Warm Up (5 Minutes) (9-14)
Machine Test
- :60 Bike
- :60 Row
- 100m Run
- Moderate effort
- Workout effort
- Targeting 500m or 1k split
Primer (4 Minutes) (14-18)
- Run test
- Run workout distance for time
- Break
- Workout adjustments if needed
Workout (40 Minutes) (15-58)
Look For
- Row | Finishing the drive with the legs before pulling with the arms
- Bike | Pushing and pulling the pedals
Post Workout Clean Up & Chat (58-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
5 Rounds For Time:
400m Run
20 Burpees
60 Double unders
Rest 2 Minutes
Time Cap: 40 Minutes
Mindset
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
After Party
3 Rounds
6 Double DB shoulder press
12 DB crush grip curls