0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-27:00 Cardio + Core
27:00-29:00 Rest/water break/Machines put away
29:00-35:00 Explanation of Endurance Prep and Endurance, make sure they understand logistics with rower
35:00-36:00 Transition to Endurance Prep
36:00-40:00 Endurance Prep
40:00-41:00 Transition to Endurance
41:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 each side Standing Leg Swings (front to back/side to side, hold onto rig)
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
3-5 reps of each with 5 second hold Up Dog to Down Dog with Calf Stretch
20-30 seconds each side Standing Groin Stretch
—then—
2 Rounds
10 Lateral Lunges (5 each side)
10 Hollow Rocks
MANAGEMENT:
The Cardio is sprinting and change of direction, be sure they are loose and prepared for this
Specific Warm-up
20 yd Sprint
10 Air Squats
30 yd Sprint
10 Lying Leg Raises
40 yd Sprint
20 Mountain Climbers
MANAGEMENT:
You could do this 1 to 1 with a partner if needed for space, Partner 1 does the shuttle and the reps while Partner 2 rests, then switch
Cardio is Hardio
“Triple Threat” Post-test
Every 4 minutes for 12 minutes
300yd Shuttle Sprint
FOCUS:
Beat those times from 1/7/2026, let’s goooo!
25yd zones are ideal, but if you need to go down to 20yd or 10yd zones because of space that will work as well. This can be outside if you have the ability to do that, just make sure the surface is good for changing direction (meaning, not gravel or sand or anything that will cause slips)
Complete the 300yd Shuttle Sprint, then rest for the remainder of the 4 minutes, this should allow 2 to 3 people to share a “lane” if needed
Endurance Prep
30 seconds Row @easy pace
30 seconds Rest
30 seconds Single DB Hang Clean & Jerks (about 4-6 each side)
30 seconds Rest
30 seconds Single DB Lunges (about 8-12 reps)
30 seconds Rest
30 seconds Row @moderate pace
30 seconds Rest
*start people on different movements if needed to share equipment, 1st Row is easy, second row is moderate to hard
Endurance
AMRAP 14
28/22 Calorie Row
14 Single DB Hang Clean & Press
14 Single DB Lunges
SCORE: Rounds + Reps
GOAL: 4 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Row: RPE of 7-8, hard but calculated, focus on long and strong pulls, find a rhythm with your breathing
Single DB Hang Clean & Press: coming from the knee, hip hinge, hip pop and drive the DB to your shoulder, you can go right into the Jerk or Push Press overhead, stand to full hip extension, lower and repeat, switch hands whenever you want, would recommend 7/7 or 4/4/3/3, try to keep the DB off the ground until all reps are completed
Single DB Lunges: hold the DB wherever you want, they can be forward or reverse lunges, keep your chest up, whole foot in contact with the ground, drive off your front feel to stand, slow and steady to complete all reps
EQUIPMENT CONSIDERATIONS:
You could have two people share one Rower, have one do the Clean & Jerks and Lunges first while the other rows, then switch, the timing should be pretty close for 3/4 of the workout, then it might start to get off
Ski would be a good option
We had shuttle sprints in class today already and running again Saturday so I would not modify to that or the Bike since we have that in a workout tomorrow
Last resort, change the format: 3 Rounds: 2 minute Max Calorie Row, 2 minute AMRAP of 8 Single DB Hang Clean & Jerks + 8 Single DB Lunges, 1 minute Rest…you could have some people start on the Row and some on the AMRAP, Ski could also be used here
LOGISTICS:
I would line all of the Rowers up on one side of the gym to leave the rest of the floor open for the DB movements
Up to you if you want to set up lanes for walking Lunges