Do Not Disturb

Thu

Oct 10

Do Not Disturb

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Workout

"Do Not Disturb"

2 Rounds For Time:

1,000/900 Meter Row

40 Toes to Bar

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Every 2 Minutes [Starting at 0:00]:

200 Meter Run

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Time Cap: 35 Minutes

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AGE GROUP

13-15 & 55+ | Same as class

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

This workout demands consistent pacing and focus. The row and toes to bar will challenge your endurance and core strength, while the 200-meter run every 2 minutes keeps the intensity high. The key is to manage your effort on the rower and toes to bar so you can hit those runs strong without burning out. Stay focused and push through!

Scoring

Score | Total time

Movements

Run | 1:00 or less

Row | About 1:00 of work. Should be able to finish the row in 4 rounds (250m each round).

Toes to Bar | About 1:00 of work. Should be able to finish the 40 in 4 rounds (10 reps per round).

The One | Teaching Focus

Keep Heels Down While Rowing

Today’s focus is on maintaining heel contact with the footplate during rowing. Keeping your heels down throughout the stroke is essential for maximizing power and ensuring proper technique. This position allows you to engage your leg muscles—particularly the glutes and hamstrings—more effectively, providing a stronger and more efficient drive. It also promotes better posture and reduces the risk of strain on your lower back by encouraging full leg extension and proper body mechanics.

Modifications

ROW

4 “Round” Cap
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
800m Run
32 Shuttle Runs (1 rep = 25ft down & back)

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TOE TO BAR

Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups

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RUN

1:00 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner*
15 Burpees

Logistics

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

1:00 Row
0:30 Downward + Upward Dog
0:30 Scorpions
0:40 Row
0:20 Calf Raises
0:20 Bootstraps
0:20 Leg swings (front and back) (both legs)
0:20 Row
0:20 Hollow Rocks
0:20 V-Ups
0:20 Sit ups
200m Run

Specific Warm-Up
_{(9-21 minutes)}

(9-19 minutes)

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Toes-to-Bar Warm-Up | Tell, Show, Do, Check

0:20 Active Hang
Athletes should hang from the bar while engaging their shoulders, pulling them down and away from the ears.
Emphasize maintaining a hollow body position with the core tight and feet slightly in front.
0:20 Hanging Knee Raises
Focus on bringing the knees up towards the chest while keeping the upper body stable.
Watch for athletes maintaining control and avoiding excessive swinging.
0:20 Kip Swings
Athletes should practice the kipping motion by transitioning smoothly between the hollow and arch positions.
Encourage athletes to keep the core tight and control their rhythm, using the shoulders and lats to drive the swing.
0:20 Kipping Leg Raises
Move to leg raises with straight legs, aiming to lift the feet as high as possible while maintaining core tension.
Look for athletes to maintain a strong grip and avoid bending the knees or losing control on the descent.
0:20 Toes-to-Bar (Scaled as Needed)
Transition to toes-to-bar, focusing on a smooth kip, consistent rhythm, and controlled contact of the feet to the bar.
Watch for athletes engaging the core, using the lats, and avoiding excessive swinging after each rep.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

100m Run
150m Row
5 Toes To Bar

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-55 minutes)

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Look For

Run | Our run today has to be completed in a 1:00 or less in order for us to be set up for success in the rest of our workout. If we cannot complete the run in that time frame, we need to pull back our distance.
Row | Look for athletes to drive through the heels, and use a strong leg drive.
Toes To Bar | Encourage athletes to push down on the bar today as they kick the toes to the bar. This will allow us to limit our cour fatigue.

Post Workout Clean Up & Chat (55-60)

_{Accessory Work}

Gun Show

2 Giant Sets:

A) 10 Push-ups (Higher Box)

B) 10 Push-ups (Low Box)

C) 10 Push-ups (Floor)

D) 10 Push-ups (Low Box)

E) 10 Push-ups (Higher Box)

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* Move Directly From One Height To The Next

* Rest 3 Minutes Between Giant Sets

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MINDSET

Christopher Morley

"There is only one success, to be able to spend your life in your own way."

True success is living life on your own terms, according to your values and desires.

Additional Elements

Have questions?

Reach out!

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