Mar 19

The DeLorean

Download the week


"The DeLorean"

5 Rounds x AMRAP 4:

15 TTB

30/24 Calorie Row

60 Double Unders

Max Calorie Row

Rest 4 Minutes Between Rounds


Same as class workout

For the Coach

Resource Drive

Workout Overview


Big rest between matching time intervals of work means holding the same intensity or trying to increase our intensity as we go. Do you choose a hard effort pace on the first row to gain more time on the second or do you hit the first row at a sustainable pace to be able to hit the second time hard? The choice is yours.


Reps accumulated over all 5 rounds.


Toes to Bar | 1-2 Sets in :30 or less.
Calorie Row | 2:00 or less.
Double Unders | :45 or less.

The One | Teaching Focus

Row sequence
In your warm up and coaching emphasize the 4 segments of the rowing stroke sequence. The execution of all 4 are required for efficient rowing.
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.


Toes to Bar
Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups  V-Ups

Calorie Row
Reduce Reps
1:30 Time Cap
25/20 Calorie Ski
30/24 Calorie Bike Erg
25/20 Calorie Echo/Assault Bike

Double Unders
Reduce Reps
90 Single Unders
60 Plate Hops
60 Reps of Singles & Doubles (Mix of Both)
:45 On Any Machine


With a fully 1:1 interval format you can manage a large class by separating the class into 2 groups. Group 2 will begin the workout as group 1 starts their first rest interval.

Lesson Plan
(0-3 minutes)

(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)

(3-9 minutes)

General Flow

  • AMRAP 5 Partner Flow
  • One partner rows 8/7 calories then alternates
  • Focus on catch, drive, finish, recover
    Round 1: Jumping jacks
    Round 2: Single unders
    Round 3: Double unders
    Round 4: Crossovers or athlete’s choice

Specific Warm-Up
(9-21 minutes)

(9-15 minutes)

TTB | tell, show, do, check

  • 5 Jump to hollow
  • 5 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck \5 Toes to space
  • 5 Toes to space
  • 5 Full TTB or mod
  1. Suggest single leg TTB or toes to space
  2. Leg raises from the ground or hollow rocks if needed

(21-33 minutes)


(33-39 minutes)

(15-21 minutes)

Practice Round

  • On A 2:00 Clock:
  • 7 Toes to Bar
  • 8/6 Calorie Row
  • 15 Double Unders
  • Max Calorie Row


Workout adjustments if needed

(39-55 minutes)

(21-57 minutes)

Look For

  • Row
  1. Sequence.
  2. Follow the catch, drive, finish, and recover. Stroke Rate. Consider the appropriate stroke rate for the training or racing goal.
  3. 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.
  • TTB
  1. Neutral shoulders.
  2. Check that the shoulders remain in a neutral position, avoiding excessive shrugging or unnecessary tension in the upper traps.
  • Double Unders
  1. Jump Height.
  2. Ensure athletes are jumping just high enough to allow the rope to pass under their feet twice. Excessive jump height can lead to fatigue and decrease efficiency.

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

Accessory Work

Additional Elements

Home Workout

5 Rounds x AMRAP 4:
15 TTB
15 Burpees
60 Double Unders
Max reps burpees
Rest 4 Minutes Between Rounds


“Life is like sailing. You can use any wind to go in any direction.”  - Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

After Party

3 Sets
5 Goblet complex of
1 Forward lunge right
1 forward lunge left
2 squat
1 Step back lunge right
1 Step back lunge left
2 squat

Have questions?

Reach out!

Contact Us