April 19th


Download the week

Front Squat 

Max Repetitions of Front Squats @ 85%

* To Technical Failure 

"Common Ground" 

AMRAP 15: 

30/24 Calorie Row 

20 Hang Dumbbell Snatches (50/35) 

10 Dumbbell Box Step-ups (24"/20")

KG | (22.5/15)


AMRAP 15: 

30/24 Calorie Row 

10 Double DB Clean & Jerks

10 Double DB Box Step-overs (24"/20")

*DBs (50/35)

KG | (22.5/15)

For the Coach

Resource Drive

Workout Overview


We are onto week two of our front squat max reps cycle. Athlete’s should be targeting 4-8 repetitions, to technical failure, at 85% of their 1RM. In part 2 we have a great “grindy” piece that will target the full body, and the forearms in particular. Athletes should target a sustainable and highly cyclical pace that will allow them to increase their effort as they progress through the 15 minutes of work.


Rounds and reps


Row | 2:30 or less
DB Snatch | Moderate load. 2 sets or less.
DB Box step ups | “Unbroken”, cyclical effort. :60 or less.

The One | Teaching Focus

Row sequence
Since athletes are spending a significant amount of this workout on the rower, we’ll focus our teaching on the sequence of movement for maximum performance and efficiency. Teach the sequence as:

Catch | Start with the rower's shins vertical, arms fully extended, and the torso leaning slightly forward from the hips. Grip the handle with both hands, keeping wrists flat. Maintain a relaxed grip to avoid unnecessary tension.

Drive | Initiate the drive phase by pushing through the legs, engaging the legs and glutes. Simultaneously, lean the torso back, maintaining a straight back. Continue to keep the arms extended , moving the handle horizontally from the catch position. The drive phase involves a powerful, coordinated effort from the legs, hips, and arms.

Finish | At the end of the drive, the legs are fully extended, and the rower is leaning back slightly. The handle is pulled to the upper chest, just below the sternum. Keep the wrists flat, and the elbows should be pointing slightly behind the body.

Recovery | Release the arms first, allowing them to fully extend while maintaining a straight back. Once the hands have cleared the knees, begin to bend the knees, sliding the seat forward. The torso follows, leaning forward from the hips. This phase is the "recovery" and is the opposite of the drive.


Decrease volume
2:30 time cap

DB Hang Snatch
Reduce load
Reduce volume
KB Swing
DB hang clean

DB Box Step up
Reduce load
Reduce height
DB alternating lunge
No DB box step ups
Alternating lunge


For the box step ups, a single dumbbell is held on the shoulder.

If you need to manage a large class with limited rowers you can pair athletes up and have one group do the workout in reverse.

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 

  • Get out DBs & barbells
  • Alternating spiderman
  • Downward dog
  • Forearm & wrist floor stretch
  • Puppy pose
  • Bootstraps
  • Alternating box step ups
  • Push ups
  • Alternating DB deadlift
  • Alternating DB swings

CT Barbell flow :15-:20 each

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

Row | tell, show, do, check

  • Teach sequence

Catch, drive, finish, recover.
10 Cued, segmented pulls
Call each position “Catch, drive, finish, recover.”

  • :20 Cued easy row

Call each position at a cadence of 22-24 SPM.

  • :20 easy row

Athletes row on their own, maintaining focus on the sequence of catch, drive, finish, recover.

  • :20 workout effort

Front Squat | tell, show, do, check

  • Establish stance & grip

Shoulder-width stance
Hands just outside shoulders
Loose fingertip grip on the bar
Elbows high (upper arm parallel to the ground)
Midline is braced

  • 3 cued ¼ Squat & Hold

Focus on high elbows in setup and hold
Bring attention to the bar remaining over the midfoot

  • 3 cued Squat & hold

Focus on high elbows throughout the rep and in the bottom position

  • 2 Cued Squat & Hold

Focus on leading with the elbows as the athlete stands

(21-33 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

Practice Round 

  • 12 Cal Row
  • 8 DB Hang Snatches
  • 4 DB Box Step Ups


Workout adjustments if needed

(39-54 minutes)

Look For

  • Row

Sequence. Continue to cue and reinforce the sequence of catch, drive, recover, and finish on the rower.

  • DB Hang Snatch

Leg drive. Cue athletes to finish the full extension of the hips and legs before pulling the DB overhead.

  • DB Box Step Up

Upright torso. Cue athletes to keep their chest lifted throughout the movement, avoiding a rounded back with their chest facing the ground.

  • Post Workout Clean Up & Chat (54-60)

Additional Elements

Home Workout

60 Double unders
20 Hang Dumbbell Snatches
10 DB Goblet alternating lunges


“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

3 Sets
12 Banded lat pull downs
20 Barbell bicep curl

Have questions?

Reach out!

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