April 9th


Download the week


For Time: 

500/450 Meter Row 

400 Meter Run 

30 Thrusters (75/55) 

Rest 4 Minutes 

500/450 Meter Row 

400 Meter Run 

20 Thrusters (95/65) 

Rest 4 Minutes 

500/450 Meter Row 

400 Meter Run 

10 Thrusters (115/85) 

Time Cap: 30 Minutes 

KG | (52/38)


For Time:

500/450 Meter Row

400 Meter Run

30 Thrusters (95/65)

Rest 4 Minutes

500/450 Meter Row

400 Meter Run

20 Thrusters (135/95)

Rest 4 Minutes

500/450 Meter Row

400 Meter Run

10 Thrusters (155/105)

Time Cap: 30 Minutes

For the Coach

Resource Drive

Workout Overview


Today’s workout is an effective full body workout. With the 4:00 rest included, athletes should be able to push the effort and keep the intensity near maximal each round. Loads should climb from light to moderate on the thruster relative to each athlete.


Total time, including rest.


Row | 2:30 or less
Run | 2:30 or less
Thrusters | Light/Light/Moderate. 2 sets or less each time.

The One | Teaching Focus

Press from the shelf
To maximize efficiency on the thrusters, we want to emphasize the barbell resting on the shoulder shelf throughout the squat and drive portion of the thruster. The bar should remain on the shoulders until the athlete reaches full extension of the legs and hips before driving the bar overhead. The athlete should then bring the bar back to the shoulders before squatting.


500m Row
Reduce Distance
2:00 Time Cap
400m Ski
1000m Bike
400m Run
300m Air Run

400m Run
Reduce Distance
2:00 Time Cap
400m Ski
1000m Bike
300m Air Run

Reduce Loading
Sub Dumbbells
60-40-20 Air Squats


If you’re short on rowers, you can manage a large class by beginning the workout in waves. You should be able to start a second group around 2:30 behind the first and that will allow athletes to share rowers.

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 

  • :20 - :30 each
  • Row
  • Bootstraps
  • Inchworms with push up 
  • Run 100m 
  • Downward dog 
  • Reverse lunge & reach
  • Row 
  • Air squats
  • Run 200m 

CT Barbell Flow

  • :15 - :20 each
  • Goodmornings
  • Back squats 
  • Elbow rotations 
  • Press & reach 
  • Stiff leg deadlifts 
  • Front squats

Specific Warm-Up
(9-21 minutes)

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
  • 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

Thruster | tell, show, do, check

  • Establish stance & grip
    Shoulder width stance
    Full grip on bar
    Bar on shoulders with full grip
    Elbows high
  • 5 Zombie tempo squats
    Establish & teach “shoulder shelf” position here
  • 5 Front squat
    With thruster grip
  • 5 Strict press
  • 5 Push press
    Focus on full extension of legs and hips before pressing
  • 3 Thruster
    Focus on timing of press. Maintaining the bar on the shoulders the entire time until full extension of the legs and hips is reached


  • N/A

(21-27 minutes)

Practice Round 

  • 3 Rounds [One at each working weight]:
  • :20 Row
  • 50m Run
  • 3 Thrusters @ Weight 1
  • :20 Row
  • 50m Run
  • 3 Thrusters @ Weight 2
  • :20 Row
  • 50m Run
  • 3 Thrusters @ Weight 3


Workout adjustments if needed

(27-57 minutes)

Look For

  • Row | Leg Drive.

Emphasize the initiation of the rowing stroke with a powerful leg drive. Athletes should push through their legs before engaging their back and arms.

  • Run | Foot Strike.

Midfoot or forefoot strike is generally preferred over a heavy heel strike. Encourage a light, quick, and efficient foot turnover.

  • Thruster | Timing.

Look for athletes to wait until they reach full extension of the legs and hips before pressing.

  •  Post Workout Clean Up & Chat (57-60 Minutes)

Additional Elements

Home Workout

For Time:
20 Single DB devils press
400 Meter Run
30 Goblet squatsRest 4 Minutes 20 Single DB devils press
400 Meter Run
20 Single DB thrustersRest 4 Minutes 20 Single DB devils press
400 Meter Run
10 Double DB thrusters

Time Cap: 30 Minutes


“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day. To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.
Even when every damn reason tells us we can't... let's go. That's what we do.

After Party

2 Sets
12 Split squats each leg
30 Hollow rocks

Have questions?

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