"Team Small"

8.26.2023

"Team Small" [HERO]

[TEAMS OF 2]
3 Rounds For Time:
1,000 Meter Row
50 Burpees
50 Box Jumps (24"/20")
800 Meter Partner Run

* Split Reps As You'd Like

Daily Mindset

"Most people think they lack motivation when they really lack clarity." - James Clear

Rowing harder doesn't help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00, 0:45, 0:30 Row
30 Second Down Dog to Push-Up
30 Second Box Step-Ups
200m Run

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: Pacer
  • Score: Time
  • Flow: One athlete working at a time and can split reps however they'd like.

Team Small Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 24:00]

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

BURPEE
10 Second Frog Hops
10 Second Slow Burpees
10 Second Lunge Step Burpees

BOX JUMPS
10 Seconds Bunny Hops
15 Seconds Slow Box Jumps with Step Down

How to Run the Teaching Portion

Practice Round [25:00 - 27:00]

100m Row
5 Burpees
5 Box Jumps
100m Run

How to Run a Practice Round

Bathroom, Water, Questions [27:00 - 30:00]

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 [30:00 - 50:00]

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

1,000 METER ROW

  • 1,000m Ski
  • 2,000m Bike
  • 800m Run

800 METER RUN

  • 1,000m Ski
  • 2,000m Bike
  • 1,000m Row

BURPEES

  • No Push-Up Burpee
  • Elevated No Push-Up Burpee
  • Burpee to Bench

BOX JUMPS

  • Box Step Ups
  • Alternating Lunges
  • Jump Squats

Home WOD

3 Rounds For Time:
1 Mile Run
50 Burpees
50 Air Squats

Individual Version

"Small" [HERO]
3 Rounds For Time:
1,000 Meter Row
50 Burpees
50 Box Jumps (24""/20"")
800 Meter Run

After Party

3 Giant Sets:

8 Banded Stiff-Legged Deadlifts

16 Psoas March Steps (8 Each Leg)

24 GHD Sit-ups