On the Minute x 30:

1 Minute Row

1 Minute Burpees

REPEAT FROM 12/21/22


  • Workout brief: https://youtu.be/C3H7rKhKDI0
  • Resource Links: Monostructural Conversions Chart
  • Today we have a CompTrain staple benchmark. If you’ve done Fortitude before, you know how excellent of a test it is. This workout won’t just test our physical capacity, but our mental toughness, grit, and determination. From early on in this workout you’ll find yourself feeling very uncomfortable. We should find this threshold of uncomfortable but sustainable and hold on for the full 30 minutes. The score today is our lowest round of calories on the row combined with our lowest round of burpees. 
  • Row | A target number we can finish in :45 consistently 
  • Burpee | A target number we can finish in :45 consistently 

The One | Teaching Focus 
  • Breathe
  • Find a rhythm and cadence on both the rower and the burpees that allows you to mindfully breathe as you’re performing reps. Inhale through the nose, exhale through the mouth. 



  • Sub Machine 


  • Elevated surface burpee 
  • No push up burpee 

  • If you’re short on rowers you can pair athletes up and allow one group to start on burpees and another group to start on the rower. If you’re opting to manage your classroom this way today you’ll want to make sure athletes know to transition quickly on and off the rowers so that they don’t use up their partners time to work on the row. 
  • Today is a great day to spend some time talking about the purpose of this workout for developing mental fortitude. 


Whiteboard Brief (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • 2 Rounds
  • :60 row 
  • :20 downward to upward dog 
  • :20 alternating spidermans 
  • :20 air squat
  • :20 Burpee (step back, step up) 
  • :20 Burpee (jump back, step up) 

Specific Warm Up (9 Minutes) (9-18)


  • 2:00 row with :30 focuses 
  1. :30 on leg drive 
  2. :30 on low SPM, high power 
  3. :30 on moderate SPM, moderate power 
  4. :30 on high SPM, low power 


  • Show burpee variations
  • 5 quick ups (no push up burpee) 
  1. Focus on the feet landing efficiently 
  • 5 step back, step up burpees
  1. Focus on breathing 
  • 5 jump back, step up burpees 
  1. Focus on breathing

Primer (18-24)
  • Practice Round
  1. 1:00 Row max effort 
  2. 1:00 Burpee max effort 
  3. Take these numbers and use roughly 65%-70% of them as a good target for today’s workout. 
  • Break
  • Workout adjustments if needed

Workout (30 Minutes) (24-54)

Look For 

  • Row: pulling early with the arms. Finish the drive with the legs then pull with the arms. Keep breathing under control.  
  • Burpees: Keep breathing under control. Find a good rhythm. 

Post Workout Clean Up & Chat (54-60)


Home Workout  [DBs & jump rope]

On the Minute x 30:

1 Minute Row

1 Minute Burpees



Strength of mind that enables a person to encounter danger or adversity with courage. 

After Party 

4 Rounds 

10 V ups 

10 Sit ups 

10 Hollow Rocks 

:20 Hollow Hold

:30 Elbow plank