"Full Circle"
For Time:
1,500/1,350 Meter Row
100 Double Unders
50/40 Calorie Bike Erg
100 Double Unders
1,500/1,350 Meter Row
Time Cap: 25 Minutes
For Time:
1,500/1,350 Meter Row
100 Double Unders
50/40 Calorie Echo Bike
100 Double Unders
1,500/1,350 Meter Row
Time Cap: 25 Minutes
We have an awesome monostructural workout planned today with two sets on the rower and double unders with the bike in-between. Today’s target for our athlete’s is to encourage them to manage their pace in a way that allows for continuous, consistent work with no forced rest. A win today would be getting to the final rower with the ability to push the effort and row the second split on the rower faster than the first.
Total time to complete work
Row | Around 6:00.
Double Unders | 2:00 or less.
Bike | 3:30 or less.
Row sequence
Catch | Start with the rower's shins vertical, arms fully extended, and the torso leaning slightly forward from the hips. Grip the handle with both hands, keeping wrists flat.
Maintain a relaxed grip to avoid unnecessary tension.
Drive | Initiate the drive phase by pushing through the legs, engaging the legs and glutes. Simultaneously, lean the torso back, maintaining a straight back. Continue to keep the arms extended , moving the handle horizontally from the catch position.
Finish | At the end of the drive, the legs are fully extended, and the rower is leaning back slightly. The handle is pulled to the upper chest, just below the sternum. Keep the wrists flat, and the elbows should be pointing slightly behind the body.
Recover | Release the arms first, allowing them to fully extend while maintaining a straight back. Once the hands have cleared the knees, begin to bend the knees, sliding the seat forward.The torso follows, leaning forward from the hips.
Row
Reduce Distance
Time Cap
1200/1000m Ski
3000/2700m Bike
1200m Run
900/800m Air Run
Double unders
Reduce Reps
150 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
1:15 On Any Machine
Bike
Reduce Reps
4:00 Time Cap
50/40 Calorie Row
45/36 Calorie Ski
600m Run
If you are short on rowers or bike, you can start a second heat 6:00 behind. The lesson plan accounts for extra time if needed.
If athletes need to cap themselves on the first row, encourage them, to try and target the same distance on the second row.
Whiteboard Brief
General Flow 0:20-0:30 each
Double-Under | tell, show, do, check
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
Focus on timing wrist speed
Focus on wrist rotation and quicken the pace of the jump rope
Focus on enhance footwork and coordination.
Focus on controlling the cadence and wrist speed
Focus on speeding up the wrist for the double
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 heels down and vertical shins
Focus on flat back and Finish with the handle at sternum and slightly open hips
Focus on 500m/split
Maintain same 500m/split
Maintain same 500m/split
Practice Round
Break
Workout adjustments if needed
Look For
Sequence of pull. Cue the athlete to finish the extension at the leg before pulling with the arms. Pay attention to the athlete’s stroke rote. Help them be efficient with an appropriate balance of power per pull with an appropriate stroke rate.
Keeping the hands down and in front of the athlete. Keeping the jump as minimal as possible.
Look for pacing. If athletes are significantly off the target distance, encourage modifying the distance.
For Time:
1200m Run
100 Double Unders
150 Alternating Lunges
100 Double Unders
80 BurpeesTime Cap: 25 Minutes
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” - Reba McEntire
As we start our day, let’s think about these three.
Wishbone - Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.
Backbone - The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
Funny Bone - We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
3 Sets
10 reps/side Bulgarian Split Squats
20 Jumping Lunges
Accumulate 1:00 in a Wall-sit
Rest 1:00 Between Sets
