April 16th


Download the week

"Jerry" [HERO]
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run  


Time Cap: 30 Minutes


Same as class

For the Coach

Resource Drive

Workout Overview


Today's Hero workout is Jerry, very straightforward and simple on paper but will require very intentional pacing and paying attention to where our mind goes. As with all hero workouts, we want to get comfortable being uncomfortable and remember that we have the privilege of doing hard things every single day.


Time to complete work


Runs | 10:00 or less
Row | 10:00 or less

The One | Teaching Focus

Row reset
Today we’re focusing on “hands to socks before bending knees” on the rower. Athletes should perform a short pause with the hands and rower handle at the chest and the legs locked out. Following the pause athletes should leave the legs locked out until their hands reach their ankles and then rebend their knees. This creates the proper sequence of movement and saves the quads on the rower.


1600m Run
Reduce Distance
10:00 Time Cap
2000m Row
1600m Ski
4000m Bike
1200m Air Run

2000m Row
Reduce Distance
10:00 Time Cap
1600m Ski
4000m Bike
1600m Run
1200m Air Run


Set some time aside in your workout brief to emphasis the importance of today’s workout as both a benchmark and a hero workout.

Athletes should aim to be somewhere around their 5k Run and 5k Row paces during the first two parts, this should allow them to maintain this or push the pace on their second run.

Long periods of time in monostructural movement can let our mind start dictating how we think we're feeling throughout, it's important to remember that your mind will check out long before your body in this piece. Do your best to stay on task.

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  :30 - :45 each

  • Row
  • Active spidermans
  • Downward dog w/ foot pedal
  • Row
  • Knuckle drags
  • Quad pull
  • High knees
  • Butt kickers
  • Row

Specific Warm-Up
(9-19 minutes)

Row | tell, show, do, check

  • Teach pause at back and reset

Legs stay straight until hands reach ankles on reset

  • :30 slow row

Focus on the reset sequence

  • :45 moderate row

Focus on smooth reset while maintaining the legs straight until the hands reach the ankles.

  • :30 workout effort row



(19-25 minutes)

Practice Round 

  • 200m Run
  • 400m Row
  • 200m Run


Workout adjustments if needed

(25-55 minutes)

Look For

  • Run

Posture. Check for an upright posture with a slight forward lean from the ankles. Shoulder Relaxation. Shoulders should be relaxed and not hunched. Avoid excessive forward bending at the waist or leaning back.

  • Row

Reset. The athlete’s legs should remain locked out until their hands reach their ankles on the reset of each stroke.

  •  Post Workout Clean Up & Chat (55-60)

Additional Elements

Home Workout

For Time: 
1 Mile Run 
100 Burpees
1 Mile Run 


“What you resist, persists”.

What would you think about if I told you to *not* to think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*.

Turn “don’t slow down” into “I can hold this pace”.
Turn “don’t mess this up” into “focus on a clean jumpshot”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

After Party

Reverse barbell curl
Supinated barbell row
Hollow rocks

Have questions?

Reach out!

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