W.O.D. and Endurance Tuesday 8/13/19


W.O.D. and Endurance Tuesday 8/13/19


“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.


But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

Benchmark Workout

*Always Record benchmark workout times, as we will retest them later down the road to test your fitness over time!

For Time:
2,000 Meter Row


  • The 2k is a rowing benchmark we usually test annually
  • Looking to bring the intensity today
  • Just like a 1 mile easy jog vs. 1 mile run for time, we reap the benefits by pushing the pace


  • Leaving time for classes to run 2 heats today, 3 if needed (10 minutes a heat approximately)


  • Athlete can utilize the pace chart to help them figure out what splits they want to hold during the workout
  • A few of these will be printed out next to the whiteboard – copy and paste this link – (https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf) for the pace chart

We’ll work through 4 drills today, each with their own goal. The three things we are working on are:

  1. Lower Body Placement
  2. Upper Body Placement
  3. Staying Connected and Developing Power

After we finish with our teaching, we’ll set up the monitor to help athletes get the most out of each. Below are some bullet points we can reference for each.

Lower Body Placement

  • Adjust the foot plate to strap over the pinky toe
  • Move lower if ankle mobility limits you from keeping heels down
  • Heels down can helps us find a strong catch position and push away
  • Sit on your hamstrings, not your back pockets

Upper Body Placement

  • The stroke finishes with a punch away of the arms as the legs stay straight
  • Move the handle straight in and straight out each time
  • Sit tall and avoid rounding the upper back excessively

Connection and Power

  • Rowing with feet out of the straps help develop power early in the stroke instead of at the end
  • When we develop power early, we use the whole chain, not just the back end
  • When we row with feet in, tighten the straps tight by pulling across
  • Strapping in tight keeps the feet connected and allows us to push throughout the whole stroke

Monitor Set-up

  • Select Workout
  • New Workout
  • Single Distance
  • Set to 2000 Meters
  • Set Splits to 500 Meters
  • Set Pace Boat to Desired Split Time (Optional)
  • Change Display to Show Pace Boat (Optional)


  • Simple strategy
  • Think of this as a 4×500 Meter Row
  • Take 20 hard pulls at the start of each 500 meter interval
  • Settle into a manageable pace for the remaining meters


  • More complex strategy
  • Start: 10-15 Hard Pulls
  • First 500: Desired Split Time +4 Seconds
  • 500-1000: Desired Split Time +3 Seconds
  • 1000-1500: Desired Split Time +2 Seconds
  • 1500-1700: Desired Split Time +1 Seconds
  • Last 300: Sprint To Finish Below Desired Split Time

Core Work – not for time

*You choose the weight
*Not for time, only for completion
*Reminder that you’ll only need the 200m and 400m points to use today.

400m Walk with two dumbbells. (share accordingly or use KBs if low on certain DB weight)

First 100m(200m mark) – Left DB Overhead, right DB at Hanging position.

Second 100m(400m mark) – Left DB at Hanging position, right DB Overhead.

Third 100m(200m mark) – Both DB’s at Front Rack Position

Fourth 100m(back at doors) – Both DB’s Overhead

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 35 min cap

3 rounds for time of…

20 Sumo Deadlift High Pulls 75/55
200m Plate Overhead Walk/Run 45/25
20 Ball Slams 30/20
20/15 Cal Ski Erg
20/15 Cal Bike

*If plate overhead comes down and touches head or goes below head, you must stop where you are, and only resume when plate is back overhead