"The Good Life" [BENCHMARK]

3 Rounds For Time:

500 Meter Row

12 Burpees

21 Box Jumps (24"/20")

Time Cap: 16 Minutes


3 Rounds For Time:

500 Meter Row

4 Wall Walks

20 Pistols

Perform 10 pistols on one leg before switching to 10 on the other leg. 

Time Cap: 16 Minutes


  • Workout brief: https://youtu.be/5PeqSVcLPQ0
  • Resource Links: CompTrain Gym Resource Drive
  • Today we have one of our benchmark workouts. The stimulus here is hard and fast!  All athletes are rowing the same distance today. We want athletes to modify this workout in a way that allows them to keep the pace high and the effort very cyclical. 
  •  Score: Time to complete work.
  • Row | 2:00 or less
  • Burpees | :60 or less
  • Box Jumps | :60 or less

The One | Teaching Focus 
  • Leg drive on rower 
  • Emphasize the mechanics of the leg drive on the rower. Help athletes understand that the rower is a lower body push before it is an upper body pull. Cue the athletes to drive the footpads away from and to extend the legs fully before pulling the handle. This will help them improve their performance on today’s benchmark


500M ROW 

  • Reduce Distance
  • 2:00 Time Cap
  • 400m Ski 
  • 1000m Bike 
  • 400m Run 
  • 300m Air Run


  • Reduce volume 
  • Elevated surface burpee 
  • :45 Effort on Any Machine

Box jumps 

  • Reduce Box Height
  • Reduce Reps 
  • Box Step-Ups
  • Reverse Lunges
  • 30 Squat Jumps

  • Since today is a benchmark workout, it’s critical that athletes are able to move from station to station without having to wait on others. If you need to manage a large class, your best option is to pair athletes up and have one group work backward by starting on the box jumps. Since we want the row target time to be 2:00 or less and the target time for the burpees and box jumps to be :60 or less each, this timing should allow athletes to share without having to wait on rowers. Teach athletes how to share boxes by  performing “you-go-i-go” style box jumps in the case that they’re at the box at the same time. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
  • Get out barbells and medballs 
  • Tabata Flow (:20 on / :10 off)
  • Alternating box step ups 
  • Samson stretch right 
  • Samson stretch left 
  • Alternating spidermans
  • Quick ups (no push up burpee)
  • Lateral lunge and reach 
  • Lunge to knee hug
  • Bootstrap squat 
  • Squat jump 
  • Box jumps 
  • Burpee

Specific Warm Up (12 Minutes) (9-21)

Row | tell, show, do, check

  • :30 efforts with varied focus 
  • Help athletes our goal is to understand the rower as a lower body push movement. 
  • Legs only
  • Legs + hips open
  • Legs + hips + pull 
  • Pause @ catch 
  • Pause @ extension 
  • Full pull

Box Jump | tell, show, do, check 

  • Establish standards of standing tall on box each rep
  • 5 workout movement reps 

Burpee | tell, show, do, check 

  • Teach and demonstrate a breathing rhythm for burpees 
  • 5 reps practicing breath control 

Primer (6 Minutes) (21-27)
  • Practice Round
  1. :60 row 
  2. Should be ½ to target
  3. 4 Burpees
  4. 6 Box jumps 
  • Break
  • Workout adjustments if needed

Workout (16 Minutes) (27-43)

Look For 

  • Row | Driving with the legs before pulling with the arms. Cue athletes to press the foot pads away using the legs. Help athletes find a good stroke rate by cueing a 1 second pause in the receiving position. 
  • Box Jumps | Standing tall on the box each rep. It’s encouraged that athletes do not bound their box jumps, but step down each rep

Post Workout Clean Up & Chat (43-60)


Home Workout  [DBs & jump rope]

3 Rounds For Time:

400m run 

12 Burpees

21 Squat jumps 

Time Cap: 16 Minutes


“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug. 

After Party 

1 Set 

50 Banded pull aparts 

50 Supinated banded pull aparts 

50 Banded strict press 

…Then 25 of each