W.O.D. Monday 7/27/20


W.O.D. Monday 7/27/20

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is connection.


For Time:
2,000 Meter Row

WORKOUT BRIEF [0:00 – 5:00]

  • We’ll begin the week by completing our annual 2k benchmark on the rower
  • This is the priority for the day, so let’s aim to bring the focus and intensity here
  • Just like a easy 1 mile jog compared to a 1 mile time trial, we reap the benefits by pushing the pace
  • If you have more athletes than rowers, run 2-3 full heats today (quickly wipe down the rower between heats)
  • Follow the instructions below to set-up the monitor on a Concept 2 Rower:
  • 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)
  • After completing the 2k row, we’ll move through a lower intensity “Core Cash Out” to round out the hour
  • Rower Pike-ups: With the feet on the seat of the rower, control the range of motion as much as possible Video
  • Flutter Kicks: Count every 3 seconds of flutters as 1 rep Video
  • Hanging L-Sit: Accumulate 30 seconds hanging from a pull-up bar in an L-position (legs as parallel to the floor as possible)

GENERAL WARM-UP [5:00 – 12:00]
Warmup Machine
2 Minutes Easy

Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

MOBILITY [12:00 – 15:00]
Ankle Rocks: 30 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

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

Take a look at the daily video for a demo of each drill. Below are some bullet points we can reference for each.

Lower Body Placement

  • Adjust the foot plate so the strap sits over the pinky toe
  • Move to a higher number if your 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 the feet out of the straps can 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


  • 1 Mile Run
  • 1,600 Meter Ski Erg
  • 4,800 Meter Bike

STRATEGY + WOD [30:00 – 60:00]

  • If you’ve completed a 2k time trial before, you’ll have a time to reference for planning today’s effort
  • For Example:
  • If your last recorded time was 8:00, your average pace per 500 meters was 2:00 flat
  • To improve your score, you would need to average under 2:00 for your pace per 500 today
  • Not all paces will be as easy to calculate as the above example
  • Click Here to see a pacing chart
  • You can use this chart find your goal finish time and the corresponding pace per 500 you would need to get there today
  • If this is your first 2k time trial, we’re looking for a strong and smart effort
  • There is definitely thoughtful pacing involved due to the duration
  • See below for 2 options on how to approach this benchmark


  • Option 1 is a fairly simple strategy and may be best for first timers
  • Rather than approaching this like 2,000 meters, we can think of it as 4 x 500 meters
  • The goal here is to maintain even splits across all 500 meter splits
  • Using the 8:00 goal time example, this would mean holding a 2:00 average pace per 500 across the board
  • After starting the workout with 10-20 hard pulls, the goal would be to settle in at 2:00
  • While we used 8:00 as an example, find a speed for you that is uncomfortable, yet sustainable


  • Option 2 is a little more complex and may be best if you already have a logged 2k time
  • It uses your goal time for today to dictate your speed
  • This option plans for negative splits, which can help delay lactic acid build up until later in the workout
  • Here is the skeleton of this strategy:
  • 2000-1750:: 10-20 Hard Pulls
  • 1750-1250: Goal Split +2-3 Seconds
  • 1250-750: Goal Split +1-2 Seconds
  • 750-250: At Goal Split
  • 250-0: Sprint to the Finish!
  • Here is the an example of this strategy (8:00 Goal Time or 2:00/500 Meter Average):
  • 2000-1750:: 10-20 Hard Pulls
  • 1750-1250: 2:02-2:03
  • 1250-750: 2:01-2:02
  • 750-250: 2:00
  • 250-0: Sprint to the Finish!

Core Cash Out

3 Sets:
10 Rower Pike-ups
20 Flutter Kicks (3-Count)
30 Second Hanging L-Sit

Extra Work (before or after class)

Squat Snatch Complex
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch

Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Set 3: 60% of 1RM Snatch
Sets 4-5: 65-70% of 1RM Snatch

Complex Demo: Click Here