"Gently Down The Stream"
For Time:
1,000/900 Meter Row
4 Rounds:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
750/675 Meter Row
3 Rounds:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
500/450 Meter Row
2 Rounds:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
250/225 Meter Row
1 Round:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
Dumbbells: (50/35)'s
Time Cap: 28 Minutes
For Time:
1,000/900 Meter Row
4 Rounds:
10 V-Ups
10 Double Dumbbell Front Rack Walking Lunge Steps
750/675 Meter Row
3 Rounds:
10 V-ups
10 Double Dumbbell Front Rack Walking Lunge Steps
500/450 Meter Row
2 Rounds:
10 V-ups
10 Double Dumbbell Front Rack Walking Lunge Steps
250/225 Meter Row
1 Round:
10 V-ups
10 Double Dumbbell Front Rack Walking Lunge Steps
Dumbbells: @dumbbell(50/35)'s
Row, row, row your boat athletes! Larger and longer conditioning piece today with a descending rep scheme, which we love to see. We have a big opportunity today to practice some smart pacing in our bigger opening rounds with the intention to be able to burn it down when we get into our final pieces of work at the end.
Time to complete all work.
Row | 5:00, 4:00, 3:00, 2:00 time caps respectively.
Sit Ups | Less than 1:00 of work each set.
Lunges | About :30 of work
Stroke Rate (SPM)
Consider the appropriate stroke rate for the training or racing goal. It's almost always the case that we should "row slow to row fast." More power per pull with a SPM of 24-28 is likely the sweet spot. Adjustments may be needed based on the workout objectives.Ensure athletes are capable of maintaining a consistent stroke rate without sacrificing form.
Row
Reduce Distances
Time Caps:
5:00/4:00/3:00/2:00 Time Caps
Ski:
800/600/400/200M, 720/540/360/180M
Bike :
2000/1500/1000/500M, 1800/1350/900/450M
Run :
800/600/400/200M
Air Run:
600/450/300/150m
Sit Ups
Reduce Reps
Hollow Rocks
DB Lunges
Reduce/Remove Loading
Reduce Reps
Dumbbell Suitcase Lunge
Single Dumbbell
Sub Kettlebells
Sub Barbell
Forward LungesSki Ski
A second group of athletes can start 5:00 behind if your class is short on rowers. Today's lesson plans accounts for extra time to run two groups if needed.
Whiteboard Brief
“Rowling” Game
General Flow 0:20 of each
DB Flow | tell, show, do, check
Row | tell, show, do , check
Catch with flat back, heels down, and vertical shins.
Finish with the handle at sternum and slightly open hips
Establish an easy 500m/split number
Focus on 500m/split
Maintain same 500m/split
Maintain same 500m/split
N/A
Practice Round
Break
Workout adjustments if needed
Look For
Cue athletes to control their strokes per minute cadence with a slight pause at the back of each pull. Cue athletes to drive hard through the legs to create power on the rower.
Range of Motion Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.
Knees & Toes. The knee should point in the same direction as the toes, avoiding any inward (valgus) or outward (varus) deviation.
10 Rounds:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
200m Run
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Bent Over Row
3 Sets of 12
Rest 1-2 Minutes Between Sets
