"Boat Grace"


[Part 1]

Push Jerk
On the 2:00 x 5 Sets:
2 Push Jerks

  • Same Weight Across

[Part 2]

"Boat Grace" [COMPETE & TRAIN]

For Time:
1,000/900 Meter Row
10 Clean & Jerks
750/675 Meter Row
10 Clean & Jerks
500/450 Meter Row
10 Clean & Jerks

Barbell: (135/95)
KILOS: 61/43

Time Cap: 15 Minutes

"Boat Grace" [SWEAT]

For Time:
1,000/900 Meter Row
10 Clean & Jerks
750/675 Meter Row
10 Clean & Jerks
500/450 Meter Row
10 Clean & Jerks

Barbell: (95/65)
KILOS: 43/29

Time Cap: 15 Minutes

Daily Mindset

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
1:00, 0:45, 0:30 Row
20 Second Down Dog Shoulder Taps
20 Second Arm Circles
20 Second Inchworm to Push-Ups

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: Time
  • Logistics: If short on rowers, best to make it a partner workout. Split row between the two athletes and double the clean and jerk reps.
  • Clean & Jerk: Weight we can complete Grace in under 5 minutes when fresh. Weight we can cycle unbroken for 10+ reps when fresh.

Boat Grace Coaches Video

How to Run the Whiteboard Brief

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

5 Strict Press

  • Bar path up and back.
    5 Push Press
  • Vertical torso during the dip.
    5 Push Jerk
  • Receive bar with locked out elbows.

Push Jerk Teaching Video

Part 1, Push Jerk [12:00 - 27:00]

On the 2:00 x 5 Sets:
2 Push Jerks

  • Same Weight Across

Teaching, Part 2 [27:00 - 32:00]

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 [32:00 - 33:00]

  • Accellerate the row as the workout progresses.
  • Steady on the barbell throughout.
  • Quick transitions back to the rower.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

200m Row
5 Clean & Jerks

How to Run a Practice Round

Bathroom, Water, Questions [34:00 - 36:00]

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 [36:00 - 51:00]

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


100M ROW
-Reduce Distance
-Time Cap

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


  • Power Snatch
  • Power Clean
  • Sub Dumbbells
  • Kettlebell Swing

Home WOD

For Time:
800m Run
10 Clean & Jerks
600m Run
10 Clean & Jerks
400m Run
10 Clean & Jerks

After Party

3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls

Rest 2 Minutes Between Sets