Lazy River

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Sun

May 18

Lazy River

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Workout

"Lazy River"

For Time:

50-40-30-20-10 Calorie Row

1k-800-600-400-200 Meter Run

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Time Cap: 30 Minutes

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LACTATE THRESHOLD

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"Sunday Runday"

Beginner: 1.5 Miles

Intermediate: 2.5 Miles

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AEROBIC ENDURANCE

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Age Group

13-15 & 55+ | Same as class

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we should aim to choose distance/calories that take about the same amount of time. Choose distances that allow you to complete rounds in under 10-8-6-4-2 minutes respectively.

Scoring

Score: Time

Movements

Intended Intensity: RPE 6-7

Fitness Attribute Improved: Lactate Threshold

Target Score: 20-30 Minutes

The One | Teaching Focus

Row 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.

Strategies

Modifications

50-40-30-20-10 CALORIE ROW

5:00-4:00-3:00-2:00-1:00 Time Cap
40-32-24-16-8 Calorie Ski
50-40-30-20-10 Calorie Bike Erg
40-32-24-16-8 Calorie Echo Bike
1,000-800-600-400-200m Run

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1,000-800-600-400-200 METER RUN

6:15-5:00-3:45-2:30-1:15 Time Caps
5:00-4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
1250/1125-1000/900-750/675-500/450-250/225m Row
1000/900-800/720-600/540-400/360-200/180m Ski
60/50-48/40-36/30-24/20-12/10 Calorie Echo Bike
2500/2250-2000/1800-1500/1350-1000/900-500/450m Bike Erg

Logistics

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)

General Flow

0:30 Calf Stretch (right)
0:30 Calf Stretch (left)
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Alternating Spidermans
0:30 Scorpions
0:30 Downward + Upward Dogs

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

(9 - 19 minutes)

Rolling Row Game

Athletes partner up with a friend
Each athlete gives their try at landing exactly on 100m
However many meters they are off is how many quick ups they do together.
Do as many rounds as you feel you have time for in class.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19 - 25 minutes)

Practice Round‍

10 Calorie Row + 200m Run

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 55 minutes)

Look For

Row: Rather than really hard pulls today, encourage smooth consistent movement, this will better allow us to maintain a 6-7 effort.
Run: Athletes should run at a pace that will allow them to come in and maintain that same row pace.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Killer Core

3 Sets:

40 Second Banded Plank (Heavy)

20 Second Rest

40 Second Banded Plank (Moderate)

20 Second Rest

40 Second Banded Plank (Light)

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Rest 1-2 Minutes Between Sets

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Mindset

Niels Bohr

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"How wonderful that we have met with a paradox. Now we have some hope of making progress."

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Embracing contradictions and paradoxes can lead to greater understanding and breakthroughs.

Additional Elements

Have questions?

Reach out!

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