"The Dinghy"
8 Rounds:
250/225 Meter Row
200 Meter Run
Rest 1 Minute Between Rounds
"Sunday Runday"
Beginner: Run 2 Miles
Intermediate: Run 2.5 Miles
Score: Completed
Target Stimulus: Zone 2 [RPE 2-4]
AGE GROUP
13-15 & 55+ | Same as class
N/A
Today as all Sundays go, RPE is a 2-3, so we are not looking to empty the tank here. We want to focus on consistent quality work. Overall we are looking for about 2:00 of work and 1:00 of rest each round.
Score: Time
Target Score: 18-25 Minutes
Stimulus: Recovery [RPE 2-3]
Row: About 1:00
Run: About 1:00
Keep the seat from your feet
This teaching focus emphasizes the "catch" position of the rower sequence. In this position the athlete should be targeting a sound "a frame" created by the legs through the position between the seat of the rower and the foot pads. This position is most optimal for a lower body push to generate force in the drive sequence of the rower. Athletes often bring the seat all the way to their heels, creating an inefficient position to drive from.
250/225 METER ROW
1:30 Time Cap
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
200m Run
150m AirRunner
16 Shuttle Runs (1 rep = 10m)
200M RUN
1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees
COLD WEATHER SUB
Use any of the other machine rub Mods
20 Box Step-ups
75 Double Unders / 100 Single Unders
50 Mountain Climbers (Per Side)
If machines need to be shared, have one group start on the run and the other start on the row. Or, start a group 2:00 behind the first.
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow
(9 - 14 minutes)
Row | tell, show, do, check
N/A
(14 - 20 minutes)
Practice Round
Break
Workout adjustments if needed
(20 - 50 minutes)
Look For
Post Workout Clean Up & Chat (50-60)
Durability
For Quality:
2-3 Mile Ruck
Men: 30-60 Pounds
Women: 20-45 Pounds
MINDSET
Byron Pulsifer
"Patience is a virtue but you will never ever accomplish anything if you don't exercise action over patience."
Patience is important, but it must be balanced with decisive action to achieve your goals.