Down The Road

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Sun

Jul 13

Down The Road

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Workout

"Down The Road"

4 Rounds For Time:

500 Meter Row

400 Meter Run

30-25-20-15 Burpees

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Time Cap: 30 Minutes

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LACTATE THRESHOLD

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“Sunday Runday”

Beginner: 3.1 Miles (5k)

Intermediate: 3.5 Miles

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Age Group

Same as class

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Choose cardio distances and a burpee number for the first round that you can clear in about 2 minutes.

Scoring

Score: Time

Movements

Intended Intensity: RPE 6-7

Fitness Attribute Improved: Lactate Threshold

Target Score: 22-28 Minutes

The One | Teaching Focus

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.

Strategies

Maintain a steady run pace that will allow you to jump right up to the rope once you come in. This is twenty minutes of running, the rope climb will not be a huge break from the run, so we want to start out at a pace we can maintain for about twenty minutes.

Modifications

500/450 METER ROW

2:30 Time Cap
400 Ski
25 Calorie Echo Bike
1,000 Bike Erg
400m Run
2:00 Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)

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400M RUN

2:30 Time Cap
500/450m Row
400 Ski
25 Calorie Echo Bike
1,000 Bike Erg
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

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BURPEES

Reduce Reps
0:00 Time Cap
Same Calorie Row, Ski, or Bike Erg
Push-Ups
No Push-Up Burpee
2x Mountain Climbers
2x Air Squats
Box Jumps
Shuttle Runs (1 rep = 10m)

Logistics

If athletes need to share rowers have half the group start on the run, and half start on the row. Or, you can stagger a group 2:30 behind the first.

Lesson Plan
_{(0-3 minutes)}

(0 - 3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3 - 9 minutes)

20m High Knees
20m Butt Kicks
20m A-Skips
20m Lateral Shuffle (right)
20m Lateral Shuffle (left)
20m Karaoke (right)
20m Karaoke (left)

Specific Warm-Up
_{(9-21 minutes)}

(9 - 19 minutes)

Burpee Flow

3 Step Back, Step Up Burpee
Cue athletes to step up flat footed
3 Jump back, Step Up Burpee
Look for athletes to be quick off the floor
3 Step back, Jump Up Burpee
Athletes should jump the feet right outside the feet, landing flat.
3 Jump back, Jump Up Burpee
Cue athletes to be quick off the floor, and slow down the rate the take the hands back to the floor if needed.

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Row | tell, show, do, check

Establish catch and finish positions
Catch with flat back, heels down, and vertical shins.
Finish with the handle at sternum and slightly open hips
Explain SPM and 500/m split and tell athletes where to look on the screen
:20 @ SPM of 32-35
Focus on 500m/split
:20 @ SPM of 27-30
Maintain same 500m/split
:20 @ SPM of 23-26
Maintain same 500m/split
Help athletes understand that this is the most efficient way to complete the row today

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

200m Run
200m Row
5 Burpees

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-55 minutes)

Look For

Run: Observe the athlete's breathing pattern. Encourage deep and controlled breathing.
Row: Look for a synchronized and well-coordinated movement pattern between the leg drive, hip hinge, and arm pull.
Burpee: Look for athletes to jump the feet flat and outside the hands.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Killer Core

5 Rounds:

50-40-30-20-10 Medicine Ball Twists

0:30 Front Plank Hold

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* Alternate Between Twists and Plank With Minimal Rest Between Movements

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Mindset

Buddha

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"To live a pure unselfish life, one must count nothing as one's own in the midst of abundance."

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True selflessness involves sharing and not holding onto material wealth, even when you have plenty.

Additional Elements

Have questions?

Reach out!

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