"Cold Turkey"
For Time [35 Minute Cap]:
4,000/3,600 Meter Bike Erg
2,000/1,800 Meter Row
10 Rope Climbs (15')
Performed As:
2 Minute On
1 Minute Off
Same as class workout
Today we have an interval style monostructural conditioning piece. With the assigned 2:00 on, 1:00 off format we want to encourage athletes to keep output high effort levels very cyclical. Athletes will complete this workout “chipper” style. Meaning they’ll finish the entire station before moving to the next.
Time to complete work
Bike | Around 4 rounds
Row | Around 4 rounds
Rope Climb| 1 rep in :30
Target effort
With a workout today, we can miss out on the stimulus by not focusing our attention and effort intentionally on the machines. Guide athletes to understand the 500m or 1k splits on the rower and bike screens. Use your warm up to guide athletes to a target split effort and encourage them to maintain that effort throughout the workout.
4000/3600m Bike
Reduce Distance
10:00 Time Cap (5 Intervals)
2000/1800m Row
1600/1400m Ski
1600m Run
1200/1100m Air Run
2000/1800M Row
Reduce Distance
10:00 Time Cap (5 Intervals)
4000/3600m Bike
1600/1400m Ski
1600m Run
1200/1100m Air Run
Rope Climbs
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
Athletes should be able to leave their C2 monitors on and accumulate distance rather than resetting each time.
A split pace of 2:00 for men and a 2:15 for women will allow athletes to finish with the 4 rounds of work on the bike and rower.
Whiteboard Brief
General Flow :20 - :30 each
Row | tell, show, do, check
Catch with flat back, heels down, and vertical shins.
Finish with the handle at sternum and slightly open hips
Focus on 500m/split
Maintain same 500m/split
Maintain same 500m/split
Help athletes understand that this is the most efficient way to complete the row today
Bike | tell, show, do, check
Focus on 1k/split
Decrease 1k/split time
Decrease 1k/split time
Rope Climb | tell, show, do, check
Standing to reach and grasp
Grasp and tuck knees to chest
Grasp, tuck knees, clamp feet
Grasp, tuck knees, camp feet, stand tall
Practice Round
Break
Workout adjustments if needed
Look For
Monitoring metrics. Keep an eye on the RPMs and 1k split and encourage athletes to maintain the target they established in the warm up.
Arm Movement. Emphasize a smooth and controlled arm movement, with the elbows bending only after the legs have fully extended. Encourage a straight chain path during the pull phase, avoiding unnecessary deviations.
Sequence. Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.
Post Workout Clean Up & Chat (60)
For Time [35 Minute Cap]:
1 Mile Run
80 Burpees
30 Devil Press
Performed As:
2 Minute On
1 Minute Off
“The only thing that is different about me, is that I'm not afraid to die on a treadmill.” - Will Smith
It’s not about the treadmill. It’s what the treadmill stands for.
Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.
Probably.
But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it.
Full heart, full commitment, full effort. Wherever we go.
4 Sets
6 Weighted strict pull ups
12 KB horn curls
