"Lego Land" 

4 Rounds For Time: 

25-20-15-10 Burpees Over Rower

500/450 Meter Row 

75 Double Unders 

Time Cap: 22 Minutes 



4 Rounds For Time: 

25-20-15-10 Burpees Over Rower

500/450 Meter Row 

75 Double Unders 

Time Cap: 22 Minutes 



  • Workout brief: https://youtu.be/pL62DdDwwkU
  • Resource Links: CompTrain Gym Resource Drive
  • Today we have an awesome conditioning workout. The name of the game here is pacing. We want to keep this workout as cyclical as possible while understanding we’re likely going to need to take some rests on the burpees and the double-unders. We want to keep our effort at something we can maintain with short, intentional breaks.. 
  • Burpees | 2:00 / 1:30 / 1:00 / :45 respectively 
  • Row | 2:00 or less
  • Double Unders | 1:30 or less

The One | Teaching Focus 
  • Wrist speed 
  • Since we have a high volume of jump rope today, we want to emphasize wrist speed. The focus is not to spin the rope harder, but to spin the handles faster. Throughout the warm up and workout athletes will have a lot of time to focus on this and improve either their single unders or double unders. 



  • Reduce Reps
  • Box burpee 
  • No push up burpee
  • Box Jumps 
  • Descending time on Machine 


  • Reduce Distance
  • Time Cap
  • 400m Ski 
  • 1k Bike 
  • 400m Run 
  • 300m Air Run

Double Unders

  • Reduce Reps
  • 1.5x Single Unders
  • Plate Hops
  • Reps of Singles & Doubles (Mix of Both)
  • Time On Any Machine 

  • If you’re short on rowers and need to manage a large class you can set up barbells in a separate area of the room and have athletes perform burpees over bar rather than burpees over rowers. This will allow you to start athletes at varied stations and have them share rowers. 


Whiteboard Brief (3 Minutes) (0-3)

  • Refer to coaches stimulus notes

General Warm Up (6 Minutes) (3-9)

  • Get out jump ropes
  • Tabata Flow (:20 on / :10 off)
  • 3 Rounds 
  • Row 
  • Bootstraps 
  • Alternating lunge to knee pull 
  • Quick ups 
  • Single unders 

Specific Warm Up (15 Minutes) (9-24)

Double unders | tell, show, do, check 

  • Establish position 
  1. Hold the handles of the jump rope with a relaxed grip
  2. The grip should be towards the end of the handles, allowing for better control and wrist movement.
  3. Keep the elbows close to the body, pointing downward.
  4. Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward. 
  5. Emphasize positioning and wrist speed throughout each drill
  • :20 High Singles
  1. Focus on  timing wrist speed
  • :20 Fast Singles:
  1. Focus on wrist rotation and quicken the pace of the jump rope
  • :20 Alternating Feet:
  1. Focus on enhance footwork and coordination.
  • :20 Single-Single-High Single
  1. Focus on controlling the cadence and wrist speed 
  • :20 Single-Single-Double
  1. Focus on speeding up the wrist for the double 
  • :60 Practice 


  • :20 easy effort
  1. Check 500m/split on screen 
  • :20 moderate effort 
  1. 500m/split should drop
  • :20 workout effort 
  1. Should be 2:00 or less for men or 2:20 or less for women for the 500m/split


  • Demonstrate step back, step up versus jumping burpees 
  • Demonstrate progressions / mods/ and subs 
  • Athletes test 4 workout reps 

Primer (6 Minutes) (24-30)
  • Practice Round
  1. 3 Burpees Over Rower
  2. 200/150m Row
  3. 15 Double Unders
  • Break
  • Workout adjustments if needed

Workout (30-52)

Look For 

  • Double Under | Continue to look for good positioning. Athletes hands should be down and slightly in front of them. Cue athletes to spin quick with the wrists. Cue athletes to jump straight up and keep from tucking or piking their feet. 
  • Row | Cue athletes to control their strokes per minute cadence with a slight pause at the back of each pull. Cue athletes to drive hard through the legs to create power on the rower. 

Post Workout Clean Up & Chat (52-60)


Home Workout  [DBs & jump rope]

4 Rounds For Time: 

25-20-15-10 Burpees to 6’’ target

400m Run

75 Double Unders 

Time Cap: 22 Minutes 


“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…

The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

After Party 

3 Sets

10 Chin ups 

30 Banded tricep pull downs 

Max unbroken push ups 

Rest 2:00