May 14th


Download the week

"Full Circle" 

For Time: 

1,500/1,350 Meter Row 

100 Double Unders 

50/40 Calorie Bike Erg 

100 Double Unders 

1,500/1,350 Meter Row 

Time Cap: 25 Minutes 


For Time: 

1,500/1,350 Meter Row 

100 Double Unders 

50/40 Calorie Echo Bike  

100 Double Unders 

1,500/1,350 Meter Row 

Time Cap: 25 Minutes

For the Coach

Resource Drive

Workout Overview


We have an awesome monostructural workout planned today with two sets on the rower and double unders with the bike in-between. Today’s target for our athlete’s is to encourage them to manage their pace in a way that allows for continuous, consistent work with no forced rest. A win today would be getting to the final rower with the ability to push the effort and row the second split on the rower faster than the first.


Total time to complete work


Row | Around 6:00.
Double Unders | 2:00 or less.
Bike | 3:30 or less.

The One | Teaching Focus

Row sequence
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.

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.

Recover | 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.


Reduce Distance
Time Cap
1200/1000m Ski
3000/2700m Bike
1200m Run
900/800m Air Run

Double unders
Reduce Reps
150 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
1:15 On Any Machine

Reduce Reps
4:00 Time Cap
50/40 Calorie Row
45/36 Calorie Ski
600m Run


If you are short on rowers or bike, you can start a second heat 6:00 behind.  The lesson plan accounts for extra time if needed.

If athletes need to cap themselves on the first row, encourage them, to try and target the same distance on the second row.

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 0:20-0:30 each

  • Bike
  • Alternating spiderman
  • scorpions
  • Scap push ups
  • Bike
  • Downward dog + foot pedal
  • Floor forearm stretch
  • Inchworm + push up
  • Bike
  • Toe walk
  • Line hops forward and back
  • Line hops side to side

Specific Warm-Up
(9-19 minutes)

Double-Under | tell, show, do, check  

  • Establish position

Hold the handles of the jump rope with a relaxed grip.

The grip should be towards the end of the handles, allowing for better control and wrist movement.

Keep the elbows close to the body, pointing downward.

Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.

  • :20 High Singles

Focus on  timing wrist speed

  • :20 Fast Singles:

Focus on wrist rotation and quicken the pace of the jump rope

  • :20 Alternating Feet:

Focus on enhance footwork and coordination.

  • :20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

  • :20 Single-Single-Double

Focus on speeding up the wrist for the double

  • :30 Practice

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

  • 0:20 Legs only row

Focus on heels down and vertical shins

  • 0:20 Arms only row

Focus on flat back and 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


  • N/A

(19-25 minutes)

Practice Round 

  • 150m Row
  • 15 Double Unders
  • 5 Calorie Bike Erg


Workout adjustments if needed

(25-50 minutes)

Look For

  • Row

Sequence of pull. Cue the athlete to finish the extension at the leg before pulling with the arms. Pay attention to the athlete’s stroke rote. Help them be efficient with an appropriate balance of power per pull with an appropriate stroke rate.

  • Double Unders

Keeping the hands down and in front of the athlete. Keeping the jump as minimal as possible.

  • Bike

Look for pacing. If athletes are significantly off the target distance, encourage modifying the distance.

  •  Post Workout Clean Up & Chat (50-60 Minutes)

Additional Elements

Home Workout

For Time:
1200m Run
100 Double Unders
150 Alternating Lunges
100 Double Unders
80 BurpeesTime Cap: 25 Minutes


“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” - Reba McEntire

As we start our day, let’s think about these three.

Wishbone - Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone - The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funny Bone - We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

After Party

3 Sets
10 reps/side Bulgarian Split Squats
20 Jumping Lunges
Accumulate 1:00 in a Wall-sit
Rest 1:00 Between Sets

Have questions?

Reach out!

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