March 31st


Download the week

“Ball Me Blazer”

4 Rounds 

500m Row 

10 Burpees over rower 

15 Push ups 

20 Medball squat cleans (20/14)

KG | (9/6)

"Sunday Run Day"

Run 2-3 Miles



For the Coach

Resource Drive

Workout Overview


Sunday programming is focused on cardio respiratory endurance. Both the workout and the programmed run is intended to focus specifically on the development of aerobic capacity. 



The One | Teaching Focus

Cardio Respiratory Endurance. Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity - essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover. It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn't lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up. We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life - self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer). If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.



Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

Tabata Flow

  • :20/on :10/off
  • No push up burpees
  • Mountain climbers
  • Knuckle draggers
  • Quad pulls
  • Knee pulls
  • Active spidermans
  • Plank shoulder taps
  • Push ups

Specific Warm-Up
(9-14 minutes)

Specific Flow

  • Get out medballs
  • :30 row
  • :10 no push up burpee
  • :20 medball deadlift
  • :10 step back, step up burpee
  • :20 medball squats
  • :10 burpee
  • :20 medball squat clean
  • :10 burpee over rower
  • :30 row


  • N/A

(14-18 minutes)

Practice Round 

  • The specific warm up serves as a practice round.


Workout adjustments if needed

(18-58 minutes)

  •  Post Workout Clean Up & Chat (58-60 Minutes)

Additional Elements

Home Workout

4 Rounds
400m Run
10 Burpees
15 Push ups
20 Alt single db squat cleans


“No one was ever wise by chance.” – SenecaLet’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual  trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

After Party

Tabata Echo bike for calories
8 Rounds of :20 on / :10 off

Have questions?

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