March 28th


Download the week

"Sitting Room" 

8 Rounds For Time: 

400 Meter Run

25 AbMat Sit-ups 

2 Rope Climbs (15') 

Rest 1 Minute Between Rounds 

Time Cap: 40 Minutes



For the Coach

Resource Drive

Workout Overview


Today's piece should immediately get us thinking about how we want to pace and where we want to recover our breathing and heart rate during our work. One minute of rest is not much time so we need to be careful not to come out too hot, while not coming out so slow that we will not make it under the time cap. A delicate balancing act from start to finish!


Time to complete work


Run | Around 2:00
AbMat Sit-ups | :60 or less 
Rope Climbs |  :60 or less.

The One | Teaching Focus

Rope climb sequence 
Teach the sequence of reach, tuck, clamp, stand.


400m Run
Reduce Distance
2:00 Time Cap
500m Row
320m Ski
800m Bike
300m Air Run

Sit ups
Reduce Reps
Hollow Rocks

Rope Climbs
Reduce Height
Reduce Reps
2 Lay to Stand Rope Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope


With a workout like today you should be able to manage a large class by allowing athletes to begin on different stations or by running the workout in heats.

Team variation
8 Rounds
400m run, together
25 Synchro sit ups
4 Rope Climbs (split)
No rest between rounds

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 each
  • Get out  abmats
  • Down dog to up dog 
  • Spiderman and reach
  • Samson stretch Right
  • Samson stretch left 
  • Down dog w/ foot pedal
  • Quad pulls 
  • Cossack squats 
  • Abmat sit ups 
  • High knees 
  • Butt kickers 
  • 200m run

Specific Warm-Up
(9-15 minutes)

Rope Climb| tell, show, do, check 

  • Progression
    4 Reps ring rows
    2 Reps stand to stand
    4 Reps jumping rope pull ups
    4 Reps jumping rope pull up with knee tuck
  • 5 rep Reach
    Standing to reach and grasp
  • 5 rep Tuck
    Grasp and tuck knees to chest
  • 5 rep Clamp
    Grasp, tuck knees, clamp feet
  • 5 rep Stand
    Grasp, tuck knees, camp feet, stand tall
  • 2 Reps workout movement


  • N/A

(15-19 minutes)

Practice Round 

  • 100m Run
  • 10 AbMat Sit-ups
  • 1 Rope Climb


Workout adjustments if needed

(19-59 minutes)

Look For

Run | Arm Swing.

Arms should swing naturally in coordination with the opposite leg. Elbows should be bent at approximately 90 degrees. Hands should be light and relaxed, not clenched.

Abmat Sit ups | Range of Motion.

Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.

Rope Climb | Sequence.

Provide plenty of cueing to encourage the proper sequence of action on the rope climb with the reach, tuck, clamp, stand.

  •  Post Workout Clean Up & Chat (59-60 Minutes)

Additional Elements

Home Workout

8 Rounds For Time:
400 Meter Run
25 Sit-ups
4 Devil press
Rest 1 Minute Between Rounds
Time Cap: 40 Minutes


“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we'd be there for 10 minutes.If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

After Party

3 Sets
10 DB crush grip bench press
8 DB bent row each arm

Have questions?

Reach out!

Contact Us