"Doozy Dozen"
2 Rounds x AMRAP 12:
1 Mile Run
Max Calorie Row
Rest 6 Minutes Between Rounds
"Sunday Runday"
Beginner: 2 Mile
Intermediate: 2.5 Miles
Age Group
13-15 & 55+ | Same as class
N/A
Choose distances for the run that allows you to complete both rounds in 10 minutes or less, giving you at least 2 minutes on the rower. Score the lowest of the two rounds.
Score: Lowest Round Of Calories
Intended Intensity: RPE 6-7
Fitness Attribute Improved: Lactate Threshold
Target Score: 25-75 Calories
Keep the seat from your feet
This teaching focus emphasizes the "catch" position of the rower sequence. In this position the athlete should be targeting a sound "a frame" created by the legs through the position between the seat of the rower and the foot pads. This position is most optimal for a lower body push to generate force in the drive sequence of the rower. Athletes often bring the seat all the way to their heels, creating an inefficient position to drive from.
You get a long rest between rounds here, so work to push the row hard once you come in from the run.
1 MILE RUN
10:00 Time Cap
2,000/1,800m Row
1,600/1,440m Ski
100/80 Calorie Echo Bike
4,000/3,600m Bike Erg
8:00 Effort on Treadmill/Runner
ROW
Sub Bike Erg, Echo Bike, Ski, Runner, Shuttle Runs, Burpees
If your class needs to share rowers, start a second group 8-10 minutes behind the first group to ensure the first group is off the rowers in time.
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow
(9 - 19 minutes)
Run Specific Warm Up Drills
N/A
(19 - 25 minutes)
Practice Round
Break
Workout adjustments if needed
(25 - 55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Gun Show
3-4 Supersets:
15 Seated Zottman Curls
20 Alternating Dumbbell Bent Over Rows
* Rest 1-2 Minutes Between Supersets
Mindset
"Giving up doesn't always mean you are weak. Sometimes it means that you are strong enough to let go."
Letting go of something can be a sign of strength, showing you have the courage to move on from what no longer serves you.
