AMRAP 25: 

45 Calorie Row 

45 Toes to Bar 

45 Calorie Row 

45 Thrusters (115/85)

3 Men: 45 Calories

3 Women: 36 Calories 

2 Men + 1 Woman: 42 Calories 

2 Women + 1 Man: 39 Calories

KG | (52/38)


  • Workout brief: https://youtu.be/kTlkvZWf7zk
  • Resource Links: Monostructural Conversions Chart
  • In today’s workout athletes can break up work as needed between partners. One athlete works at a time. Athletes should be able to do at least sets of 7+ on the thrusters and toes to bar each set. You may use separate bars if partners are using different weights. With this kind of work/rest ratio we want our working intervals to be at a near maximal effort. 

The One | Teaching Focus
  • Footpad drive on rower
  • With the kind of time we’re spending on the rower today we want to dial in how to maximize power output each pull. Athletes will produce the most power and be most efficient by thinking about driving the footpads of the rower away from them rather than thinking about pulling the chain. The simple cue is “Press the rower away from you with your legs.”  



  • Reduce volume 
  • Sub machine 


  • Reduce volume 
  • Toes to space / Knees to chest 
  • Single leg TTB 
  • V-ups 
  • Hollow rocks 


  • Reduce load 
  • Front squat 
  • Goblet squat 
  • Squat to bench/box 

  • If you’re short on rowers after pairing athletes up you can add a second set of machines to this workout and have teams alternate between the two. 


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 | Boot straps
  2. RD 2 | Alternating spidermans 
  3. RD 3 | Air squats 

Specific Warm Up (15 Minutes) (12-27)


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


  • :15 Deadlift 
  • :15 Elbow rotations 
  • :15 Front squats 
  • :15 Push press 
  • :15 Thruster 

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
  2. Drive - Open - Pull - Return 
  3. A full rotation of each position = 1 rep

Primer (6 Minutes) (27-33)
  • Practice Round 
  1. Each athlete 
  2. 5 Calorie row 
  3. 5 TTB 
  4. 5 Thrusters
  • Break
  • Workout adjustments if needed

Workout (25 Minutes) (33-58)

Look For 

  • Row: Driving with the legs, creating maximum power by pushing the rower away with the feet. 
  • TTB: Swinging with the hips - encourage athletes to initiate their kip swing by pressing/pulling the bar with the shoulders, not swinging at the hips. 
  • Thruster: Driving with the legs, the same concept can apply here as on the rower. Press the floor away with the feet then drive the bar overhead using the arms. 

Post Workout Clean Up & Chat (58-60)


Home Workout  [DBs & jump rope]


200m Run

10 V-ups

200m Run 

10 DB thrusters


“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not. 

Adversity is not in the way to greatness.

Adversity is the way to greatness.

This is the championship mindset.

After Party 

3 Sets

10 DB bench press 

10 DB front raise 

10 DB lateral raise 

10 DB strict press