"Calzone"
4-3-2-1:
Minute Bike Erg
Minute Row
"Sunday Runday"
Beginner: 2 Mile
Intermediate: 3 Miles
Age Group
13-15 & 55+ | Same as class
N/A
Today is a great workout to either pace well in order to be ready for monday, or to push and get a hard workout in. Encourage atheltes to focus on their efficiency on machines. This is a great opportunity to help athletes hone in their form.
Score: Total Calories
Intended Intensity: RPE 6-7
Fitness Attribute Improved: Lactate Threshold
Target Score: 240-360 Calories
Posture and Body Position
Check that athletes start with a proper setup, including a straight back, engaged core, and shoulders relaxed.
Ensure a consistent, neutral spine position throughout the entire rowing motion.
BIKE/ROW
Sub different machines
If short on equipment, stagger athletes on opposite machines. 20 minute workout total.
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow
(9 - 19 minutes)
4 Round Tabata On Bike
4 Round Tabata On Row
N/A
(19 - 25 minutes)
Practice Round
Break
Workout adjustments if needed
(25 - 45 minutes)
Look For
Post Workout Clean Up & Chat (45-60)
Bulletproof Shoulders
[PART A]
AMRAP 5:
Barbell Strict Press @ 30%
[PART B]:
3 Sets:
8-15 Single Arm Bent Over Rows (R)
8-15 Single Arm Bent Over Rows (L)
* Same Weight Across
* Rest 1-2 Minutes Between Sets
Mindset
Barbara Baron
"Don't wait for your feelings to change to take the action. Take the action and your feelings will change."
Action often precedes and influences emotions; don’t wait for motivation—start moving, and the feelings will follow.
