"The DeLorean"
5 Rounds x AMRAP 4:
15 TTB
30/24 Calorie Row
60 Double Unders
Max Calorie Row
Rest 4 Minutes Between Rounds
Same as class workout
Big rest between matching time intervals of work means holding the same intensity or trying to increase our intensity as we go. Do you choose a hard effort pace on the first row to gain more time on the second or do you hit the first row at a sustainable pace to be able to hit the second time hard? The choice is yours.
Reps accumulated over all 5 rounds.
Toes to Bar | 1-2 Sets in :30 or less.
Calorie Row | 2:00 or less.
Double Unders | :45 or less.
Row sequence
In your warm up and coaching emphasize the 4 segments of the rowing stroke sequence. The execution of all 4 are required for efficient rowing.
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.
Toes to Bar
Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups
Calorie Row
Reduce Reps
1:30 Time Cap
25/20 Calorie Ski
30/24 Calorie Bike Erg
25/20 Calorie Echo/Assault Bike
Double Unders
Reduce Reps
90 Single Unders
60 Plate Hops
60 Reps of Singles & Doubles (Mix of Both)
:45 On Any Machine
With a fully 1:1 interval format you can manage a large class by separating the class into 2 groups. Group 2 will begin the workout as group 1 starts their first rest interval.
Whiteboard Brief
General Flow
TTB | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
5 Rounds x AMRAP 4:
15 TTB
15 Burpees
60 Double Unders
Max reps burpees
Rest 4 Minutes Between Rounds
“Life is like sailing. You can use any wind to go in any direction.” - Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.
3 Sets
5 Goblet complex of
1 Forward lunge right
1 forward lunge left
2 squat
1 Step back lunge right
1 Step back lunge left
2 squat
