Friday, January 12, 2024


Download the full programming PDF below




5 Rounds For Time: 

400 Meter Run 

500/450 Meter Row 

1k/900 Meter Bike Erg 

Rest 2:00 Between Sets 

Time Cap: 40 Minutes


5 Rounds For Time: 

400 Meter Run 

500/450 Meter Row 

1k/900 Meter Bike Erg 

Rest 2 Minutes Between Rounds

Time Cap: 40 Minutes


  • Workout brief:
  • Resource Links:  CompTrain Gym Resource Drive
  • We have a fully monostructural interval workout today. This is a great workout for our athletes to target their cardiovascular endurance and general capacity. With the 2:00 of rest built into the workout we want to encourage athletes to keep their output high. They can consider this a 6:00 on / 2:00 off workout as each station should take around 2:00 to complete. 
  • Run | 2:00 or less
  • Row | 2:00 or less
  • Bike | 2:00 or less

The One | Teaching Focus 
  • Read the screen
  • With the row and the bike we want to teach athletes how to read their monitors in order to manage and target their effort. They should pay specific attention to the 500/m split on the rower and the 1k/ split on the bike. 



  • Reduce distance


  • Reduce distance 
  • Sub Machine 


  • Reduce distance
  • Sub machine

  • If you need to manage a large class and you’re short on bikes or rowers, consider pairing athletes up in groups of 2 or 3 and starting them on different stations. Since the time frames will be relatively similar they should be able to move through the workout without getting jammed up on any single station. 
  • Design your room layout so that there is a clear working station for each movement. This is a long workout, be tight on your timeline. 


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

Tabata Flow :20 on / :10 off 

  • Bike 
  • Shoulder taps 
  • Upward dog press ups 
  • Dead hang from rig 
  • Hollow rocks 
  • Bike 
  • Plank to toe touch 
  • Eccentric push up 
  • Hollow flutter kicks 
  • Kips 
  • Bike 
  • Jumping pull ups w/ controlled negative 
  1. Ring rows w/ negative if needed

Specific Warm Up (5 Minutes) (9-14)

Machine Test

  • :60 Bike  
  • :60 Row 
  • 100m Run 
  1. Moderate effort 
  • :60 Bike 
  • :60 Row 
  1. Workout effort
  2. Targeting 500m or 1k split 

Primer (4 Minutes) (14-18)
  • Practice Round 
  1. Run test 
  2. Run workout distance for time 
  • Break
  • Workout adjustments if needed

Workout (40 Minutes) (15-58)

Look For 

  • Row | Finishing the drive with the legs before pulling with the arms
  • Bike | Pushing and pulling the pedals

Post Workout Clean Up & Chat (58-60)


Home Workout  [DBs & jump rope]

5 Rounds For Time: 

400m Run 

20 Burpees 

60 Double unders 

Rest 2 Minutes 

Time Cap: 40 Minutes


"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson


Fate puts opportunity in front of us.

Destiny is the result of what we choose to do with it.


In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.


Don’t wait to be chosen. Choose.

Decisions = Destiny.

After Party 

3 Rounds

6 Double DB shoulder press 

12 DB crush grip curls