AMRAP 21: 

15/12 Calorie Row 

9 Toes to Bar 

6 Burpee Box Jumps (24"/20") 

* Waterfall Style 

* Next Partner Goes When Rower Opens Up 

* Score Total Calories On Rower 


AMRAP 18: 

15/12 Calorie Row 

9 GHD Sit-ups

6 Burpee Box Jump Overs (30"/24")



  • Workout brief: https://youtu.be/b5yYp-zQtIQ
  • Resource Links: Monostructural Conversions Chart
  • For today’s score we’re targeting total calories on the rower. The next partner may start with the partner before them finishes the row. You should be able to hit 1 full round at your own pace and then be able to rest :30 - :60 before getting back on the rower for your next round. 
  • Rower : :60 or less
  • TTB: 2 Sets or less 
  • BBJ: :60 or less 

The One | Teaching Focus 

  • Rowing sequence 
  • The one focus today is to dial in the sequence of movement on the rower with the leg drive, torso opening, arms pulling, then returning. Use the cues “Drive, open, pull, return”


  • Row 
  1. Reduce volume 
  2. Sub machine 
  • TTB 
  1. Reduce volume 
  2. Toes to space 
  3. Knees to chest 
  4. Single leg TTB 
  5. V-ups 
  • BBJ 
  1. Reduce height 
  2. Reduce volume 
  3. BB step up 
  4. No push up burpee 


  • The primary focus today should be making sure athletes have a full understanding of the flow of this workout. The waterfall style can sometimes be confusing for athletes. Make sure your teams have clarity on the format today. If you’re left with a team of 2 you can add built in rest for them. 


Whiteboard Brief (3 Minutes) (0-3)

Refer to coaches stimulus notes

General Warm Up (9 Minutes) (3-12)

General flow 

  • Team up 
  • 3 rounds alternating stations 
  • :30 each station / :10 transition 
  • Row 
  1. RD 1 | easy 
  2. RD 2 | moderate 
  3. RD 3 | hard 
  • Rig 
  1. RD 1 | dead hang 
  2. RD 2 | scap pull ups 
  3. RD 3 | kip swings 
  • Floor 
  1. RD 1 | box steps 
  2. RD 2 | squat jumps 
  3. RD 3 | box jumps 

Specific Warm Up (10 Minutes) (12-22)


  • 5 Big kip swings 
  • 5 Knees to chest 
  • 5 Toes to space 
  • 3 Workout movement 

Rowing | tell, show, do, check 

  • 8 reps of cued segmented rowing 
  1. Call each position and have athletes pause in that position until you call the next position 
  • Drive - Open - Pull - Return 
  1. A full rotation of each position = 1 rep

Primer (22-28)
  • Practice Round 
  1. All partners waterfall style 
  2. 5 Calorie row 
  3. 4 TTB 
  4. 3 BBJ
  • Break
  • Workout adjustments if needed

Workout (21 Minutes) (28-49)

Look For 

  • Row: The one focus today is to dail in the sequence of movement on the rower with the leg drive, torso opening, arms pulling, then returning. Use the cues “Drive, open, pull, return”
  • TTB: Look for swinging at the hips. Keep athletes controlled with a shoulder/lat initiated kip swing.
  • BBJ: Steady pace and standing up all the way on the box. 

Post Workout Clean Up & Chat (49-60)


Home Workout  [DBs & jump rope]

AMRAP 18: 

400m run 

12 V-ups 

6 Burpee to target (find something you can’t reach at standing to jump to)


“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear


If someone has 10 coins, are they rich? Let’s say no.

What if they have 100 coins? Probably not.

What about 1,000 coins?


There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.


But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.


A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

After Party 

5 Rounds 

10 Alternating goblet box step ups 

6 Double DB stiff leg deadlifts