"No Picnic" 

For Time: 

1,000/900 Meter Row 


7 Rounds: 

7 Toes to Bar 

7 Front Squats (135/95) 


1,000/900 Meter Row

Time Cap: 20 Minutes

KG | (61/43)


For Time: 

1,000/900 Meter Row 


7 Rounds: 

10 Toes to Bar 

10 Single Leg Squats (5 Right/5 Left)


1,000/900 Meter Row

Time Cap: 20 Minutes


  • Workout brief: https://youtu.be/JCOBJg3j4cs
  • Resource Links:  CompTrain Gym Resource Drive
  • Today we have a great, fully body workout with a monostructural buy-in and cash-out on the rower and 7 round couplet in-between. The first row should be a managed effort so that the athlete can get straight to work on the couplet. In the couplet the TTB should be completed unbroken or in 2 quick sets. The second row should be completed at a more aggressive effort than the first row since it’s the finish line of the workout. The couplet portion of the workout should take athletes less than 12:00. 
  • Row | 4:00 or less
  • Toes to Bar | 1-2 quick sets 
  • Front Squats | Light to moderate. Unbroken 

The One | Teaching Focus 

Row slower to row better 

  • Today we want to show athletes how they can maximize their efficiency on the rower by managing their SPM and power output. Better quality, slower pulls often leads to better performance. 


1000m Row 

  • Reduce Distance
  • 4:00 Time Cap
  • 800m Ski 
  • 2000m Bike 
  • 800m Run 
  • 600m Air Run


  • Reduce Reps
  • Toes To As High As Possible
  • Knees To Chest
  • Sit-Ups   
  • V-Ups

Front Squat 

  • Reduce Loading
  • Reduce Reps
  • Sub Dumbbells
  • Sub Barbell
  • 14 Air Squats

  • You can choose to complete this workout in the team of 3 Version if you need to manage a large class. 
  • AMRAP 24: 
  • Row Calories 
  • Every Switch: 
  • 7 Toes to Bar 
  • 7 Front Squats (135/95) 
  • 7 Burpees 
  • * Partners switch after 1 completes the 7-7-7


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

General flow 

  • :15-:20 each 
  • Row easy 
  • Downward dog 
  • Inchworm with push up 
  • Scorpion 
  • Hollow rocks 
  • Row moderate 
  • Bootstraps 
  • Squat hold w/ reach
  • Row hard 

CT Barbell flow :15-:20 each

  • Goodmornings 
  • Back squats 
  • Elbow rotations 
  • Press & reach 
  • Stiff leg deadlifts 
  • Front squats 
Specific Warm Up (15 Minutes) (9-24)

TTB | tell, show, do, check 

  • 5 Jump to hollow 
  • 5 Jump to hollow and arch 
  • 5 Press away kip swings 
  • 5 Hanging knee tuck 
  • 5 Full TTB or mod 

Front Squat | tell, show, do, check

  • Establish stance & grip 
  1. Shoulder-width stance
  2. Hands just outside shoulders
  3. Loose fingertip grip on the bar
  4. Elbows high (upper arm parallel to the ground)
  5. Midline is braced
  • 3 cued ¼ Squat & Hold 
  1. Focus on high elbows in set up and hold 
  • 3 cued Squat & hold 
  1. Focus on high elbows throughout the rep and in the bottom position 
  • 1 Cued lightweight rep
  1. Focus on elbows high throughout the rep 
  • 1 Cued lightweight rep 
  1. Focus on hips initiating the squat 
  • 1 Cued lightweight rep 
  1. Focus on weight in the heels

Row | tell, show, do, check 

  • Establish catch and finish positions 
  1. Catch with flat back, heels down, and vertical shins.
  2. Finish with the handle at sternum and slightly open hips 
  • Explain SPM and 500/m split and tell athletes where to look on the screen 
  • :20 @ SPM of 32-35
  1. Focus on 500m/split 
  • :20 @ SPM of 27-30
  1. Maintain same 500m/split 
  • :20 @ SPM of 23-26 
  1. Maintain same 500m/split 
  • Help athletes understand that this is the most efficient way to complete the row today

Primer (6 Minutes) (24-30)
  • Practice Round 
  1. :60 Row 
  2. 5 TTB 
  3. 5 Front squats 
  4. Should be ¼ way to the row meter target 
  5. TTB and front squats should be unbroken
  • Break
  • Workout adjustments if needed

Workout (20 Minutes) (30-50)

Look For 

  • Row | Efficient timing. Cue athletes to squeeze their legs before pulling the handle. Cue athletes to drive their heels into the foot pads to generate power. 
  • TTB | Shoulder initiated kip. Cue athletes to squeeze the stomach and legs while pushing and pulling the rig with the arms. 
  • Front Squats | Straight bar path. Cue athletes to keep their elbows lifting throughout the movement. Cue athletes to lift their chest hard throughout the squat. 

Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

For Time: 

800m run 


7 Rounds: 

7 V ups 

7 DB Front squats 


800m Run 

Time Cap: 20 Minutes


“Don’t bunt. Aim out of the ballpark.” – David Oglivy


One of the most dangerous things we can do in life is to dream too small.

When we dig to the root of what causes this, we find that it’s fear.


We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.


So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

After Party 


Wall walks 



10 Box jumps overs