April 25th


Download the week

"Cold Turkey" 

For Time [35 Minute Cap]:

4,000/3,600 Meter Bike Erg    

2,000/1,800 Meter Row 

10 Rope Climbs (15') 

Performed As: 

2 Minute On 

1 Minute Off 


Same as class workout

For the Coach

Resource Drive

Workout Overview


Today we have an interval style monostructural conditioning piece. With the assigned 2:00 on, 1:00 off format we want to encourage athletes to keep output high effort levels very cyclical. Athletes will complete this workout “chipper” style. Meaning they’ll finish the entire station before moving to the next.


Time to complete work


Bike | Around 4 rounds
Row | Around 4 rounds
Rope Climb| 1 rep in :30

The One | Teaching Focus

Target effort 
With a workout today, we can miss out on the stimulus by not focusing our attention and effort intentionally on the machines. Guide athletes to understand the 500m or 1k splits on the rower and bike screens. Use your warm up to guide athletes to a target split effort and encourage them to maintain that effort throughout the workout.


4000/3600m Bike
Reduce Distance
10:00 Time Cap (5 Intervals)
2000/1800m Row
1600/1400m Ski
1600m Run
1200/1100m Air Run

2000/1800M Row 
Reduce Distance
10:00 Time Cap (5 Intervals)
4000/3600m Bike
1600/1400m Ski
1600m Run
1200/1100m Air Run

Rope Climbs
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope


Athletes should be able to leave their C2 monitors on and accumulate distance rather than resetting each time. 

A split pace of 2:00 for men and a 2:15 for women will allow athletes to finish with the 4 rounds of work on the bike and rower.

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)

General Flow :20 - :30 each

  • Row
  • Bootstraps
  • Inchworms with push up
  • Bike
  • Downward dog
  • Reverse lunge & reach
  • Row
  • Scorpions
  • Push ups
  • Bike

Specific Warm-Up
(9-19 minutes)

Row | tell, show, do, check

  • Establish catch and finish positions

Catch with flat back, heels down, and vertical shins.

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

Focus on 500m/split

  • :20 @ SPM of 27-30

Maintain same 500m/split

  • :20 @ SPM of 23-26

Maintain same 500m/split
Help athletes understand that this is the most efficient way to complete the row today

Bike | tell, show, do, check

  • Cadence warm up
  • :20 :30 each
  • 80-84 RPM

Focus on 1k/split

  • 85-90 RPM

Decrease 1k/split time

  • 90-94 RPM

Decrease 1k/split time

Rope Climb | tell, show, do, check

  • Progression
  • 4 Reps ring rows
  • 2 Reps stand to stand
  • 4 Reps jumping rope pull ups
  • 4 Reps jumping rope pull up with knee tuck
  • 5 rep Reach

Standing to reach and grasp

  • 5 rep Tuck

Grasp and tuck knees to chest

  • 5 rep Clamp

Grasp, tuck knees, clamp feet

  • 5 rep Stand

Grasp, tuck knees, camp feet, stand tall

  • 2 Reps workout movement


  • N/A

(19-25 minutes)

Practice Round 

  • 2 x :20 on / :10 off Bike
  • 2 x :20 on / :10 off Row
  • 2 Rope climbs


Workout adjustments if needed

(25-60 minutes)

Look For

  • Bike

Monitoring metrics. Keep an eye on the RPMs and 1k split and encourage athletes to maintain the target they established in the warm up.

  • Row

Arm Movement. Emphasize a smooth and controlled arm movement, with the elbows bending only after the legs have fully extended. Encourage a straight chain path during the pull phase, avoiding unnecessary deviations.

  • Rope Climb

Sequence. Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

Post Workout Clean Up & Chat (60)

Additional Elements

Home Workout

For Time [35 Minute Cap]:
1 Mile Run
80 Burpees
30 Devil Press

Performed As:
2 Minute On
1 Minute Off


“The only thing that is different about me, is that I'm not afraid to die on a treadmill.” - Will Smith

It’s not about the treadmill. It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.


But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

After Party

4 Sets
6 Weighted strict pull ups
12 KB horn curls

Have questions?

Reach out!

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