"C2 Box Sandwich"

On the Minute x 40 [10 Rounds]:

Minute 1: Calorie Row

Minute 2: Box Jump Overs (20")

Minute 3: Calorie Bike Erg 

Minute 4: Rest


4 Rounds For Time:

500m Row

100 Double-unders

20 Alternating Pistols

20 Shuttle Runs (25ft Down & Back = 1 Rep)

- Rest 3:00 Between Rounds - 

Time Cap: 35 Minutes


  • Workout brief: https://youtu.be/rTVtbUMe7FI
  • Resource Links:  CompTrain Gym Resource Drive
  • We've got a 40 minute EMOM today with lots of room to come out too hot and slowly fall off by the end. Athletes should challenge themselves to find their max sustainable pace for each minute of work and maintain that pace through to the end. All athletes are jumping over a 20" box.Sustainable pace is the goal, find calorie and rep numbers you can continue to hit under fatigue. Athletes should aim to be consistent across all 10 rounds with their calories and reps.
  • Score | Lowest Round of Total Reps

The One | Teaching Focus 

Row sequence 

  • Teach the sequence of movement on the rower with the legs fully finishing the drive before pulling with the arms. Try the cue “Squeeze your legs before you pull the handle” today. 



  • Ski 
  • Run 
  • Air Run


  • Ski
  • Run
  • Air Run

Box Jump Overs 

  • Reduce height 
  • Box step overs 
  • Regular box jumps
  • 1.5 x Squat Jumps
  • Reverse Lunges 

  • Begin athletes at varied stations if you need to manage a large group. 
  • If you are less familiar with your threshold for these movements you may choose to use the first round as your pace setter for what numbers to hit each round after that.
  • Athletes have the option to transition from one movement to the other when they want to, but keep in mind sustainability. Staying on one piece for the full minute may not work in your favor.


Whiteboard Brief (3 Minutes)(0-3)
  • Refer to coaches stimulus notes
General Warm Up (4 Minutes) (3-7)

General flow :30 each 

  • Mountain climbers 
  • Row 
  • Samson stretch  right 
  • Samson stretch left
  • Box step overs
  • Bike 

Specific Warm Up (6 Minutes) (7-13)

Row | tell, show, do, check 

  • :30 efforts with varied focus 
  • The goal here is to teach timing. Legs and hips first, then pull. 
  • Legs only
  • Legs + hips open
  • Legs + hips + pull 
  • Full pull

Box Jump Over | tell, show, do, check 

  • Demonstrate efficient movement with landing low and turning as you step down. 
  • 4 Box jump overs to test 

Primer (6 Minutes) (13-19)
  • Practice Round 
  1. :40 Row
  2. :40 Box jump overs
  3. :40 C2 Bike
  4. :20 Row
  5. :20 Box jump povers
  6. :20 C2 Bike
  • Break
  • Workout adjustments if needed

Workout (40 Minutes) (19-59)

Look For 

  • Row | Sequence of movement. Look at the timing of the athletes pull, cue them to finish the drive with their legs prior to pulling with the arms. Pay attention to the athlete’s strokes per minute, guide athletes to maintain a SPM between 24-30. 
  • Box jump overs | Look for efficiency in the movement. Cue athletes to stay low when they land. If athletes are cycling slowly encourage them to modify by lowering the height of the box. 

Post Workout Clean Up & Chat (59-60)


Home Workout  [DBs & jump rope]

EMOM x 40 (10 Rounds):

Minute 1- Max Burpees

Minute 2- Max Double unders

Minute 3- Max Alternating lunges 

Minute 4- Rest


“No one was ever wise by chance.” – Seneca

Let’s pretend we have two individuals out hiking in the woods. 


The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual  trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.


One took the effort to learn from it, one did not. 

Wisdom isn’t by chance. It is by choice.

After Party 


Strict pull ups 

DB floor press