"Sea Sick"

8.31.2023

"Sea Sick"

AMRAP 10:
2,000/1,800 Meter Row
Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 8:
1,500/1,350 Meter Row
Max Calorie Echo Bike

Rest 3 Minutes

AMRAP 6:
1,000/900 Meter Row
Max Calorie Echo Bike

Rest 2 Minutes  

AMRAP 4:
500/450 Meter Row
Max Calorie Echo Bike

Rest 1 Minutes

AMRAP 2:
250/225 Meter Row
Max Calorie Echo Bike

Daily Mindset

“Culture eats strategy for breakfast.” - Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00, 0:45. 0:30 Row
1:00, 0:45, 0:30 Echo Bike

Increasing intensity as time decreases.

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Total Reps
  • Logistics: If short on equipment, a 6 minute stagger should work.

[Sea Sick Coaches Video](https://youtube.com/shorts/fCYuydNHsfQ

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 12:00]

ROW
20 Second Row

  • Feet flat against rower and/or vertical shins.
    20 Second Row
  • Arms straight during pull until handle crosses the knees.
    20 Second Row
  • Sit bones on seat, not low back.
    20 Second Row

Row Teaching Video

How to Run the Teaching Portion

Strategy [12:00 - 13:00]

  • Let your row pacing come down about :02/500m each round.
  • Echo bike pacing will likely stay similar throughout.

How to Discuss Strategy

Practice Round [13:00 - 15:00]

200m Row
5 Calorie Echo Bike

How to Run a Practice Round

Bathroom, Water, Questions [15:00 - 17:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [17:00 - 57:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Community Building [50:00 - 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Community Building Video

Modifications

100M ROW
-Reduce Distance
-Time Cap

  • 80m Ski
  • 200m Bike
  • 80m Run
  • 60m Air Run

Home WOD

AMRAP 10:
1 Mile
Max Burpees

Rest 4 Minutes

AMRAP 8:
1,200m Run
Max Burpees

Rest 3 Minutes

AMRAP 6:
800m Run
Max Burpees

Rest 2 Minutes

AMRAP 4:
400m Run
Max Burpees

Rest 1 Minutes

AMRAP 2:
200m Run
Max Burpees

After Party

Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups